Free menopause and perimenopause tools
Six free tools to help you notice patterns and prepare for appointments: a symptom tracker, a printable checklist, a stage quiz, an evidence checker, an HRT question builder and a 12-month counter. They run in your browser with no account, and what you enter stays on your device. They never diagnose or prescribe.
Start tracking today
Log how you feel each day or week: symptoms and how strong they are, sleep, hot flashes, bleeding, and notes in your own words. Over a few weeks you'll see patterns, and you can print a one-page summary with your own questions for your clinician.
Wondering whether it could be perimenopause
Start here if your periods or your body have started to change and you want to know what to look for.
Perimenopause symptoms checklist
Tick the symptoms you have noticed and print a list for your appointment. No score, no sign-up.
Am I in perimenopause? Stage guide
Answer five questions to see which STRAW+10 stage your period pattern resembles, and why.
12 months without a period: menopause counter
Your periods have stopped: count the days to the 12-month mark and see when bleeding needs checking.
Keeping track over weeks and months
A record over time shows a clinician more than memory can.
Menopause symptom tracker and doctor report
Log symptoms, sleep, hot flashes and bleeding daily or weekly, then print a one-page doctor report.
Weighing up treatment
Check the evidence, then take your questions to someone who knows your health history.
Does it work? Menopause treatment evidence checker
Look up HRT, newer non-hormonal drugs, CBT and supplements, with an evidence grade and source for each.
Questions to ask your doctor about HRT and menopause treatment
Choose your priorities and print a list of questions to ask about HRT and other options.
How these tools store what you enter
Everything you tick, type or log is saved in this browser on this device, so it's still there when you come back, with no account. You can save dated copies, reopen or delete them, and export a backup file. Nothing is sent to us, to analytics or to advertisers. Because the data lives only in this browser, clearing your browser data, using a private window or switching device means it won't be there, so export a backup now and then.