How To Track Your Menstrual Cycle — Even If You Do Not Have a Period

I’ll be honest: I used to think tracking my period just meant marking the start date in my calendar. But after dealing with irregular cycles, unpredictable mood swings, and extreme pain from endometriosis, I realized I needed to start paying attention to the full cycle.

Tracking your menstrual cycle isn’t just about predicting when your period will show up. It’s a way to understand how your body works throughout the entire month (if you want to have a deeper understanding of how the menstrual cycle affects your cervix, sex drive, and skin health, check out this guide on menstrual health).

Even if you are not currently menstruating due to hormonal imbalances like PCOS, tracking your cycle & symptom mapping is very important and I’ll share reasons for this at the end of this blog post. But first, lets dive into methods for menstrual cycle tracking.

Methods For Tracking Your Menstrual Cycle

I used to like using a cycle tracking app, but all of the data privacy concerns have made me want to avoid these entirely and I would encourage you to do the same — even apps that claim to be safe, could end up getting bought out in future and leak your data then. Instead of using apps, I like to use:

The Calendar Method / Journaling

Instead of just relying on an app to predict when your next period will start, journaling helps you see patterns in your body that might otherwise go unnoticed. Here’s how to do it 👇

• Start your journal on the first day of your next period - this is cycle day one. Write down what your period blood color is, what the flow level is, and any symptoms like cramping, bloating, and sleep quality. (If you need help understanding what each period blood color means, this post is for you).

• Continue tracking your remaining period days. Having documentation of how your period blood color and flow level changes is very important for understanding hormone imbalances.

• Once your period ends, DO NOT stop tracking your symptoms. Continue writing down the calendar date + what cycle day you are on, and then document: your mood, your sleep quality, whether your skin is clear or has breakouts, what you eat, what supplements you take, whether you work-out or have a rest day, etc.

If you want a structured (but also cute!) way to track everything, check out my Daily Menstrual Cycle Journal — it’s designed to help you log your cycle in a way that’s both simple and insightful. 👇

Basal Body Temperature (BBT) Method

Basal body temperature (BBT) is your body’s lowest resting temperature, typically measured first thing in the morning before getting out of bed. After ovulation, progesterone causes a slight rise in BBT (about 0.5°F to 1°F), which stays elevated until your next period. Tracking these temperature shifts over time helps confirm ovulation and predict future cycles. Here’s a few things you should know about tracking BBT.

• You will need to make sure that you stay consistent with tracking your basal body temperature (BBT) every morning before getting out of bed. Use a basal thermometer to measure your temperature at the same time each day. A slight rise (about 0.5°F to 1°F) after ovulation indicates that progesterone has increased, and that ovulation has occurred.

• Once you confirm ovulation, you can estimate when your next period will start. The luteal phase (the time between ovulation and your period) is typically consistent for each person, lasting about 10-16 days. If you track a few cycles (and keep them documented in a daily menstrual journal) and see that your luteal phase is always, for example, 13 days, you can reliably predict your period’s start date.

• BBT tracking can also help identify cycle irregularities. If your luteal phase is consistently short (under 10 days), it may indicate a hormonal imbalance. Or if your temperature doesn’t rise, it could mean you didn’t ovulate that cycle. This data can be useful for understanding your cycle health and discussing any concerns with a healthcare provider.

Please note: Tracking basal body temperature should only be used to help you find your most fertile days, and predict how long you have till your next period as it allows you to understand when your luteal phase is starting. It should not be used as a form of birth control. Flo says:

“…certain factors can impact the accuracy of your readings, like sleeplessness, illness, and drinking alcohol. That’s why you should never use BBT as a method of birth control.” (Flo).

Tracking Your Cycle When You’re Not Having a Period

If you’re experiencing amenorrhea — whether due to PCOS, stress, perimenopause, birth control, or another reason — you might feel like cycle tracking doesn’t apply to you. But even without a period, your body still follows hormonal rhythms that can affect your mood, energy levels, and overall well-being. Instead of tracking bleeding days, you can sync with the moon’s phases to create a structured rhythm and reconnect with your body’s natural cycles.

If you don’t have a period start date to mark as cycle day one, start tracking on the new moon or full moon to create a clear cycle framework. Since the average menstrual cycle lasts around 29 days — just like the moon cycle — many people find it helpful to align their tracking with lunar phases. If you’re unsure where to start, you can begin your “Day 1” on the new moon to symbolize a fresh start. Over time, this practice can help you identify natural patterns in your energy, mood, and emotions.

While tracking your cycle in this way can help you reconnect with your body’s natural rhythms, I don’t want you to stay without your period forever. Our menstrual cycles are a vital sign of overall health, and having a regular period is a key indicator that our bodies are in balance. If you’re experiencing amenorrhea, irregular cycles, or hormonal imbalances, know that healing is possible. I was once in the same place — struggling with unpredictable cycles and feeling disconnected from my body — but through intentional nourishment, lifestyle shifts, and holistic healing, I was able to regulate my period and restore balance. That’s exactly what I teach in my course: how to support your body naturally so you can reclaim a healthy, predictable cycle and feel your best every day. Click here to view the course and start healing!