What you actually get out of it
Most symptom trackers cover one condition and leave you filling in three. This one was built for the full picture because your body doesn't keep them in separate lanes either.
🥄 Spend your day before it spends you
A visual spoon budget shows what you have left before you commit to something so you plan around the crash instead of recovering from it.
❤️ Have the numbers when you're asked
Lying and standing heart rate, hydration, salt and compression in one place so when a cardiologist asks what your heart rate does on standing, you can tell them.
🗺️ Stop pointing vaguely at your body
Mark joint pain and subluxations on a body outline. Which joints, how often, after what: the specifics that make a referral easy to justify.
What's inside your free tracker
Page 1 : Daily Wellness Tracker
Morning heart rate check-in (resting + standing HR)
Sleep quality & energy level tracking
Hydration & salt intake log
9-symptom check-in covering cardiac, mast cell & joint symptoms
Time-of-day symptom pattern tracker
Trigger checklist (standing, heat, stress, food, hormones & more)
7-day energy snapshot
Notes section for your doctor
Page 2 : Energy, Pacing & Medication Log
Visual Spoon Budget: plan your energy before you spend it
Activity & pacing log with crash tracker
Medication & supplement log (name, dose, time & taken ✓)
Body map for joint pain & subluxation tracking
Notes for your next doctor visit
Page 3 : 30-Day Overview
One line a day for a whole month, on a single sheet
Energy, pain, sleep and standing heart-rate change side by side
Worst symptom and trigger of the day, in a few words
A crash column, so the pattern behind them becomes visible
Built to be handed over: this is the page that shows a month at a glance
It takes about a minute a day
Not a project. Not another thing to fall behind on. One page, one minute and in three weeks you'll be able to prove things about your body you currently can only describe.
Instant download · Print it or fill it in on any device · No spam, ever 🌿
Print it, tablet it, or paste it into your bullet journal
This is a printable symptom tracker template, so how you use it is up to you and people use it in three quite different ways.
🖨️ Printed
Print at home on US Letter or A4, as many copies as you want. Screen-free, no notifications, nothing to charge, which matters more than it sounds on a foggy day.
📱 Digital
Fill it in on a tablet or phone with GoodNotes, Notability, Samsung Notes, Xodo or almost any PDF annotation app.
📔 Bullet journal
Print it smaller and paste the spreads into your bujo, or use the layout as a template to draw your own. Plenty of people prefer the structure without giving up their notebook.
🌸Who is this for?
This is a symptom tracker for chronic illness made for anyone managing POTS, MCAS, hEDS, dysautonomia or other overlapping chronic conditions who wants a calm, organised way to track daily patterns without feeling overwhelmed.
It also works if you have no diagnosis yet. Plenty of people start tracking precisely because they're trying to get one, and walking into an appointment with a few weeks of written patterns is one of the most effective things you can do. Our guide on what to actually track explains which few things carry most of the signal.
Frequently asked questions
Is this really free?
Yes, completely free. Enter your email and you'll receive the PDF tracker instantly in your inbox. No credit card required, no catch.
What format is the tracker?
It's a PDF file containing both A4 and US Letter versions: A4 first, then the same pages again in Letter, so you print whichever your printer takes. You can also fill it in digitally on a tablet, phone or computer using any PDF annotation app. GoodNotes, Notability, Samsung Notes, Xodo and most built-in PDF readers all work.
Do I have to print all three pages?
No. They work separately. Page 1 is the one most people print repeatedly, page 2 comes out when you're pacing or starting something new, and page 3 is the monthly overview you print once and bring to an appointment.
Can I use it in my bullet journal?
Yes, and many people do. You can print the pages at a reduced size and paste the spreads straight in, or use the layout as a template and draw your own version. The point is the structure, not the paper it's on.
Can I print it multiple times?
Absolutely. Once you download it, you can print as many copies as you need for personal use.
Do I need a diagnosis to use it?
No. It's just as useful before a diagnosis as after one, arguably more so. A few weeks of consistent notes is often what moves a stalled diagnostic process forward, because it turns "I feel awful" into a pattern a clinician can read.
What if I miss days?
That's expected, and it doesn't ruin anything. Consistency matters more than completeness: even a severity score and one word about why is enough on a bad day. A tracker with gaps still shows patterns; an abandoned one shows nothing.
Is this medical advice?
No. This tracker is a personal organisation tool only. It is not medical advice, diagnosis or treatment. Always consult your healthcare provider about your symptoms and care.
Will I receive emails after signing up?
You'll receive your free tracker immediately, followed by a short email series with tips for using it effectively. You can unsubscribe at any time, no hard feelings.