How to Create a Personalized Hormone Tracker Spreadsheet in Google Sheets

Hormonal shifts can impact various aspects of your well-being, including your mood, energy levels, skin, sleep, and weight. For women in particular, tracking hormones throughout their menstrual cycle can aid in identifying patterns associated with estrogen, progesterone, cortisol, and even thyroid health.

According to the Office on Women’s Health, many hormone-related conditions—like PCOS, thyroid disorders, and perimenopause—are underdiagnosed. But when you track your daily 

Dr. Mary Claire Haver, an OB-GYN and menopause specialist, emphasizes the significance of symptom logs brought in by patients. These logs serve as a game-changer, enabling doctors to effectively correlate lifestyle factors, cycle phases, and hormone lab results.

What You’ll Need

• A free Google account
• Access to Google Sheets
• A few minutes to set it up
• A basic understanding of your menstrual cycle or hormone symptoms

Step-by-Step: Create Your Hormone Tracker in Google Sheets

Step 1: Open a New Google Sheet

Go to Google Sheets → Click Blank spreadsheet → Rename your file to “Hormone Tracker – [Your Name or Month]”.

Step 2: Set Up Your Headers

In Row 1, add these columns:

1. Date
2. Day of Cycle (if applicable)
3. Mood (rate 1–10)
4. Energy Level (1–10)
5. Sleep Quality
6. Bloating
7. Cravings
8. Skin (Acne/Oiliness)
9. Stress Level
10. Cervical Mucus (optional for fertility)
11. Basal Body Temp (optional)
12. Notes

You can customize these based on your focus: e.g., thyroid health, PCOS, menopause, or cortisol tracking.

Step 3: Use Drop-Down Menus for Consistency

• Highlight the Mood column.
• Click Data > Data validation.
• Choose “List of items” and type options like:
  Calm, Anxious, Irritable, Sad, Energetic

Do the same for Sleep Quality, Bloating, etc., to keep your tracking clear and easy.

Step 4: Add Conditional Formatting

Want to visually track spikes in stress or low energy?

• Select the Stress Level column.
• Click Format > Conditional formatting.
• Set rules like:
  • If value is greater than 7 → Fill color red
  • If value is between 4 and 6 → Yellow
  • If value is less than 4 → Green

Repeat for Mood or Energy Level for a color-coded dashboard.

Step 5: Duplicate Sheets for Each Month or Cycle

Once you’ve set up your template:

• Right-click the sheet tab → Duplicate
• Rename the sheet by month (e.g., July, August) or by cycle

This keeps your data organized and accessible for long-term tracking.

Bonus: Add a Simple Chart to Visualize Patterns

Want to see how your mood shifts through your cycle?

• Highlight your Day of Cycle and Mood columns
• Click Insert > Chart
• Choose Line Chart for visualizing fluctuations over time

You can do the same for Energy, Cravings, or Skin.

Why This Matters for Hormonal Health

Whether you’re navigating PCOS, perimenopause, thyroid issues, or simply want to feel more in sync with your body, tracking daily patterns can be incredibly revealing.

“Symptoms like bloating or fatigue may seem random, but tracking often shows they follow hormonal rhythms,” says Dr. Jolene Brighten, hormone expert and author of Beyond the Pill.

Data from studies published in The Journal of Clinical Endocrinology & Metabolism show that hormone tracking may help detect early imbalances—especially when shared with a provider.

Who Can Benefit from Hormone Tracking?

• Anyone with irregular cycles
• Women with PCOS, hypothyroidism, adrenal fatigue, or endometriosis
• People experiencing perimenopause symptoms
• Women trying to conceive or using natural fertility awareness

Lifestyle Tips to Enhance Hormone Balance While You Track

• Prioritize sleep and reduce blue light at night
• Eat more fiber-rich, whole foods to support estrogen metabolism
• Avoid skipping meals to help regulate cortisol and insulin
• Add adaptogens like ashwagandha or maca (with doctor’s OK)
• Practice daily movement and stress relief

Check resources like Healthline’s hormone health section or Mayo Clinic for medically-reviewed guides.

Final Thoughts

Tracking your hormones with a personalized spreadsheet isn’t just about logging symptoms; it’s about connecting the dots in your health. Within a month, you may notice patterns in your energy, mood, cravings, and skin that finally make sense. The best part? You only need 3–5 minutes a day, and Google Sheets does the organizing for you.