Record what feels different.
Log symptoms and intensity, plus sleep, mood, energy and daily context. Add the details that matter to you.
THE CHANGE NOTES · FREE PERIMENOPAUSE TRACKERYour body is changing.
Your body is changing.
You don’t have to remember it all.
Track your symptoms, sleep, mood and cycle in one place—and bring clearer notes to your next doctor’s appointment.
I’m Lorraine Kamesha, PharmD. I created The Change Notes because I needed a better way to keep up with my own midlife changes. If my story sounds familiar, this is a place to start keeping your own notes.
Free tracker · No payment needed · Use it in your browser
FREE PERIMENOPAUSE SYMPTOM TRACKERWhen something feels off,
When something feels off,
start here.
Your symptoms. Your cycle. Your notes.
A clearer picture of what’s changing.
Meet The Change Notes: a free app for women 40+ to record the daily details and bring better notes to their doctor.
Use it in your browser · No payment needed for the free tracker
Your notes. A clearer view.
THE CHANGE NOTESPERIMENOPAUSE, ONE NOTE AT A TIMEYOUR NOTES AT A GLANCESAMPLE DATA
Your dashboard.
A little more clarity, one note at a time.
7Daily notes
2Cycle entries
3Skin photos
Recent symptom notesExample
Brain fog3 days
Fatigue2 days
Hot flashes1 day
Days with a recorded symptom in this sample week.
Your week
M5
T6
W7
T8
F9
S10
S11
● Cycle entry● Daily note
DOCTOR NOTESBring the details
with you.Your notes + your questions ↗
with you.Your notes + your questions ↗
Illustrative dashboard · Sample data, not a personal health report.
Created by Lorraine Kamesha, PharmDFree daily trackingNotes for your next appointment
MEET THE CHANGE NOTESA little more clarity.
A little more clarity.
One note at a time.
Watch a 30-second introduction to the app, then start your own notes.
Meet The Change Notes · 30 seconds · Press play to watch with sound.
ONE PLACE TO NOTICE THE CHANGELess to remember.
Less to remember.
More to bring with you.
When the changes are scattered across your days, it can be hard to explain them. Keep the details together with these free features.
Keep up with your changing cycle.
Record period days, spotting and flow on a calendar. Review what you logged without relying on memory.
See what you’ve noticed.
Add photos and notes about your skin, then compare entries from different days side by side.
Look back at your notes.
Review your symptom history, calendar and recorded changes in one place.
Keep your routine together.
Record supplement names, amounts and timing so you have a list to discuss at your next visit.
Walk in with better notes.
Organize your entries and questions into a summary you can print or save as a PDF.
Try the free tracker ↗
Your notes are saved in this browser on this device. Keep a backup of anything important.
A SMALL HABIT. A CLEARER RECORD.From “something’s off”
01 02 03
From “something’s off”
to “here’s what changed.”
Start your free tracker.
Complete the free access form and open the app in your browser.
Make a daily note.
Record what you noticed, how it felt and any context you want to remember.
Bring your notes.
Review your history and prepare a summary and questions for your healthcare visit.
UNDERSTAND WHAT YOU’RE NOTICINGRead a guide.
Read a guide.
Make a note.
Practical reading to help you decide what to record and what to ask your doctor.
Explore all perimenopause guides →
BEFORE YOUR FIRST NOTEA few things
A few things
to know.
Is The Change Notes free?
Yes. The current symptom tracker, cycle tracking, skin journal, dashboard, supplement list and basic doctor notes are free. The Change Notes Plus is planned for the future; payments are not active.
Do I need to download an app?
You can use The Change Notes in your phone or computer browser. The app also offers instructions for adding it to your home screen on supported devices.
Where are my notes and photos saved?
Your tracking notes and skin photos stay in this browser on this device. They do not sync across devices. Clearing browser data or changing browsers may make them unavailable. Keep your own copies and use the app’s backup tools for important records.
What happens when I sign up?
The free access form asks for your name, email and phone number. Email and text consent are optional. Contact details used for signup are separate from your private tracking notes.
Can it tell me if I’m in perimenopause?
The Change Notes helps you record changes and prepare for a conversation with your clinician. It does not diagnose perimenopause, determine the cause of symptoms or replace medical care.
Can I bring my notes to my doctor?
Yes. Use Doctor Notes in the app to review your entries and questions, then print the summary or save it as a PDF.
YOUR FIRST NOTE IS A PLACE TO STARTYou don’t have to
You don’t have to
remember it all.
Start recording what’s changing today.