Free tool. No sign-up. Private by design.
PCOS (now called PMOS) Symptom and Habit Tracker
Editorially reviewed on October 29, 2026. [TODO: medical reviewer] How we review
Quick answer
Tracking a few symptoms each day helps you and your doctor see whether a treatment is working. This tracker logs acne, new hair growth, scalp shedding, energy, mood, sleep, cravings, your period and medicines, plus movement, vegetables and water. It never counts calories, and weight is switched off unless you turn it on.
Symptom and Habit Tracker
About 20 seconds a day. Tap what fits today and skip anything you like. There are no calories here and no right answers.
Your data
Saved only on this device. Nothing is sent to us.
pcosphilippines.com
My symptoms and habits (last 30 days)
Prepared by ________________ on . Bring this to your doctor.
0 days logged in the last 30 days.
| Date | Acne 0-3 | New hair | Shedding | Energy 0-3 | Mood 0-3 | Sleep h | Cravings | Period | Meds | Move min | Veg | Water |
|---|
Questions for my doctor
- ☐ Is the change in my symptoms what you would expect from my treatment?
- ☐ Which of these symptoms should we focus on first?
- ☐ My mood or sleep has been low on some days. Can we talk about support?
This summary was made by the patient using a free educational tool. It is not a diagnosis.
Educational only. Not a diagnosis. Talk to a doctor about your results.
How it works
PCOS (PMOS, formerly PCOS) changes slowly. Acne and unwanted hair often take 3 to 6 months to respond to treatment, and it is hard to remember how you felt in March when your follow-up is in August. A short daily log turns “I think it is a bit better” into something you can show your doctor.
The daily check takes about 20 seconds. Acne, energy and mood use a simple 0 to 3 scale. New hair growth, scalp shedding, cravings, your period and medicines are yes or no. You can skip anything. Cravings are logged without judgement: they are common with PCOS and are only there so you can spot patterns, such as around your period or after short nights.
Habits are minutes of movement (walking to the jeep stop counts), vegetable servings, glasses of water and hours of sleep. The 2023 International Guideline recommends healthy eating and regular activity for everyone with PCOS, at any weight, mainly for insulin, mood and sleep (Rec 3.1.1, 3.3.1, 3.4.1). That is why this tracker counts what you add, not what you cut.
No calories, and weight is opt-in. The weight field is off by default. If you switch it on, it is stored only for your own notes. It is never charted, never compared with a target, and never used for a score. The guideline names weight stigma as common and harmful in PCOS care (Rec 3.6.1, 3.6.2).
Monthly view. The heatmap shows each day of the month as a small square. Darker means more. Empty squares are days with no entry. A table version is built in for screen readers.
What changed after you started something. Pick a date, such as the day you started metformin or began evening walks. The tracker compares your averages before and after that day. It needs at least a week on each side. A change is not proof of cause, so talk it through with your doctor.
Notes and safety. If a note mentions purging, fasting for days or self-harm, the note is not saved and support lines are shown instead. Privacy: everything stays on this device. Export, import or delete it any time.
This guide is for information. Talk to a doctor before starting or changing any treatment.
Frequently asked questions
Why doesn't this tracker count calories or track weight?
Calorie counting and weight targets can harm people with or at risk of eating disorders, and the 2023 Guideline recommends healthy habits for everyone with PCOS at any weight. Weight is available only if you switch it on, and it is never charted against a target.
Gaano katagal bago makita kung gumagana ang treatment?
For skin and hair, most treatments need about 3 to 6 months. Logging a few days a week is enough to see a trend at your follow-up.
Can I log past days?
Yes. Change the date at the top of the daily check to fill in or edit an earlier day.
What should I bring to my doctor?
Print or save the doctor PDF. It lists the last 30 days and, if you set a start date, your averages before and after.
Is PMOS the same as PCOS?
Yes. PMOS (polyendocrine metabolic ovarian syndrome) is the new name for PCOS, announced in The Lancet on 12 May 2026. It is the same condition with the same diagnosis and the same treatments. Both names will be used until the 2028 International Guideline update.
Sources
- Recommendations from the 2023 International Evidence-based Guideline for the Assessment and Management of Polycystic Ovary Syndrome. Teede HJ et al., Fertility and Sterility (co-publication), 2023.
- Summary of the International Evidence-based Guideline for PCOS 2023. Monash University / Monash IVF, 2023.
- Lived experiences of Filipino women with PCOS (qualitative study of 20 women). Garcia et al., Journal of Hospital Management and Health Policy, 2025.