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Printable hot flash diary

One page, seven days. Print it, or save it as a PDF and fill it in on screen. Free, no email, nothing to install — and nothing you write here is sent anywhere.

Printing a second week? Print the page twice — the sheet is designed to be stacked, and two weeks side by side is what makes a dose change readable.

What goes in each column

Daytime and night, counted separately

Two columns instead of one, because they answer different questions. Daytime episodes are what you notice; night episodes are what wreck the next day. A week where the daytime number halves and the night number does not is a very different week from one where both drop, and a single combined total hides that completely.

Count episodes, not minutes. An episode is one wave — if it settles and then comes back twenty minutes later, that is two.

Worst one today, not every one

Rating every single episode is how diaries get abandoned by Wednesday. One mark a day for the worst one is enough to see whether the bad end of the range is moving. Mild means you noticed it; moderate means you had to stop what you were doing; severe means you had to change clothes, step outside, or leave the room.

How much it got in the way, 0 to 10

This is the column people skip and then wish they had kept. Frequency can stay flat while the disruption drops, and that is still an improvement worth knowing about. Zero is “did not affect my day at all”, ten is “I could not work, drive, or sleep because of it”.

Dose taken, and what else was going on

A missed patch or a late pill explains a bad day better than any theory. The last column is for everything that is not therapy and still moves the number: a bad night, alcohol, a hot room, illness, a deadline. Without it, a stressful Tuesday looks like the dose failing.

How to use it at an appointment

Bring the sheet itself rather than a summary. Two things make a clinician's job easier in the first minute:

1. The date of the dose change, written on the sheet. Without it, the numbers are just numbers.
2. A daily average, not a total. Weeks are rarely exactly seven days of data. “About four a day, down from about nine” is a sentence a doctor can act on; “62 last month” is not.

If you have filled in two weeks — one before a change and one after — the hot flash frequency calculator works out both averages and the percentage change for you, in the browser.