Free A4 printable. No sign-up.
A free A4 cycle diary built for irregular periods. Shade your period days for 12 months and bring it to your PCOS (PMOS) consult.
In the print window, choose “Save as PDF” to keep a copy.
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Free printable
12-month cycle diary for irregular periods
Doctors diagnose irregular cycles by looking at the gaps between periods. The 2023 Guideline counts cycles as irregular (from 3 years after your first period) when they are under 21 or over 35 days, or fewer than 8 a year (Rec 1.1.1).
Shade each day you bleed. At the end of each month, write how many days passed since your last period started. If 3 months pass with no period, see a doctor: long gaps need checking to protect the womb lining.
Shade the days you had your period
Year: ________
| Month | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 | 21 | 22 | 23 | 24 | 25 | 26 | 27 | 28 | 29 | 30 | 31 | Days since last |
|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|---|
| Jan | ||||||||||||||||||||||||||||||||
| Feb | ||||||||||||||||||||||||||||||||
| Mar | ||||||||||||||||||||||||||||||||
| Apr | ||||||||||||||||||||||||||||||||
| May | ||||||||||||||||||||||||||||||||
| Jun | ||||||||||||||||||||||||||||||||
| Jul | ||||||||||||||||||||||||||||||||
| Aug | ||||||||||||||||||||||||||||||||
| Sep | ||||||||||||||||||||||||||||||||
| Oct | ||||||||||||||||||||||||||||||||
| Nov | ||||||||||||||||||||||||||||||||
| Dec |
Shade = bleeding. Dot = spotting. Write the number of days since your last period started.
How to read it
- Count from the first day of one period to the first day of the next. That is one cycle.
- Cycles under 21 days or over 35 days, or fewer than 8 periods in a year, are worth showing your doctor.
- Spotting counts. Mark it with a dot instead of shading.
- Prefer an app? Our free cycle tracker keeps the data on your phone only.
Related
Sources
- Recommendations from the 2023 International Evidence-based Guideline for the Assessment and Management of Polycystic Ovary Syndrome. Teede HJ et al., Fertility and Sterility (co-publication), 2023.
- PMOS: symptoms and causes. Mayo Clinic, 2026.