Symptom Tracker Template (Google Sheets) – ADHD, PMDD & Chronic Illness Log

Description

Symptom Tracker Template (Google Sheets) – ADHD, PMDD & Chronic Illness Log

If you’re dealing with a chronic condition, ADHD, PMDD, or anything else that comes and goes in patterns, you already know the problem: it’s really hard to remember what actually happened last month. Was the bad week connected to a new medication? Did it line up with your cycle, a stressful stretch at work, poor sleep? You can feel like there’s a pattern, but without something written down, it’s just a hunch.

This spreadsheet exists to fix that. It’s one place to log symptoms, meds, triggers, mood, and rest — every single day — so that after a few months you’re not guessing anymore. You’re looking at actual data.

It runs in Google Sheets, right in your browser. Nothing to install, nothing to configure. Open it, start typing.

What’s inside

• Symptom logging — a simple daily format so you can compare week to week, month to month.
• Medication tracker — doses, timing, and notes, so you can actually see whether a change in medication tracks with a change in how you’re feeling.
• Trigger log — jot down what was going on around a flare-up or a rough day. A lot of these connections only become obvious once you can look back over weeks at once.
• Self-care & habits — because your routines and your symptoms are almost never unrelated.
• Workload vs. rest — track what you’re taking on against how much you’re actually recovering. Great if overload tends to set things off for you.
• Mood, energy, and focus — your mental and physical state sitting side by side, the way they actually happen.
• 12 monthly tabs — a fresh tab each month, so nothing gets jumbled together.
• A dashboard that builds itself — all twelve months roll up automatically into one full-year view. No charts to build by hand.
• A setup tab you control — the list of symptoms, meds, and triggers is yours to edit. This isn’t a fixed template; it’s meant to bend around your situation, not the other way around.

What you get

• The Symptom Tracker template (Google Sheets)
• A video walkthrough covering setup and day-to-day use
• Instant download, no waiting

Who actually uses this

People managing a chronic illness use it to keep symptoms and medications straight without losing track month over month. It’s genuinely useful for ADHD — energy, focus, mood, all logged alongside daily life — and for PMDD or PMS, where mapping symptoms against your cycle over time makes the pattern click in a way it never does from memory alone.

Caregivers use it to keep a family member’s health information organized in one place. Some people just use it to track workload against rest. And plenty of people use it with no specific condition in mind at all — just wanting a clearer picture of their own health over time.

How to get started

1. Purchase and download right away.
2. Open the included PDF and click the link — it hands you your own copy of the sheet.
3. Start logging. That’s it.

If you’ve ever used a spreadsheet before, you already know how to use this.

FAQ

Is this a diagnostic tool?
No. It’s a personal tracking tool, not a medical instrument. Its job is to help you spot patterns and walk into appointments with your doctor better prepared — it doesn’t diagnose or treat anything.

Is it built for one specific condition?
No — it’s flexible by design. The setup tab lets you customize symptoms, meds, and triggers for whatever you’re tracking, whether that’s a chronic illness, ADHD, PMDD, or something else entirely.

Google Sheets or Excel?
Google Sheets opens straight in your browser. If you’d rather work in Excel, you can export it as .xlsx.

Do I need to know spreadsheets to use this?
Not at all. The formulas, formatting, and dashboard are already built. You just enter your data — and the video covers anything that isn’t self-explanatory.

Can I share it with a caregiver?
Yes. It’s a Google Sheet, so you can give access to anyone helping manage your care.

Is it a one-time cost?
Yes — pay once, and it’s yours to keep and customize for as long as you need it.

Questions?

Reach out anytime, before or after buying — happy to help you get set up. And if this tracker ends up helping you stay on top of things, a review goes a long way toward helping someone else find it too.