Free printable headache and migraine diary

What is on the sheet

One landscape US Letter page with a row for each attack. Each row has:

• Date, start and end time, so you can see how often attacks come and how long they last.
• Pain from 0 to 10 and where it hurts: one side, both sides, front or back.
• Symptoms such as aura, nausea, or sensitivity to light or sound.
• Possible triggers: poor sleep, a skipped meal, stress, weather, alcohol, your period, or anything else you noticed.
• What you took and when, and how you felt after.

How to use it

1. Fill in a row for every headache, even mild ones. Do it as soon as you can; details fade fast.
2. If writing during an attack is too much, jot the start time and fill in the rest later.
3. Keep going for at least a few weeks. Patterns usually show up over a month or two, not a few days.
4. Bring the diary to your appointment. Doctors often ask how many headache days you have a month and what you take for them, and this answers both.

Paper or app?

A paper diary is easy to start, but it is hard to fill in mid-attack and hard to count up later. My Migraine Journal lets you log an attack in a few taps, even mid-attack, shows your month on a calendar, helps you find your patterns, and makes a clean PDF report for your doctor. It costs $4.99 once, with every feature included and no subscription, account or ads.

This app is a diary, not a medical device. Always follow your doctor's advice.