A free guide
Built to Change
A 30-day rhythm tracker
One page, thirty rows, about a minute a day. Circle a number for your sleep, energy, mood and appetite, write your cycle day beside them, and at the end of the month you have a record to bring to your next appointment instead of a shrug.
Get the free trackerGet the tracker
Enter your email and the download appears right here. It is two pages: a short guide, and the sheet itself, ready to print.
You will also hear from Dr. King now and then as Break the Spell is written.
How it works
Print the sheet.
Page two is the tracker. Put it somewhere you pass every day.
Give it one minute a day.
Write the date. Circle a number from 1 to 5 for sleep, energy, mood and appetite, with 1 at the low end and 5 at the high end. Write your cycle day beside them: the first day of bleeding is day 1, or write "no bleed." The notes column is for flow, spotting, cramps, headaches, and anything else that helps you remember the day.
Read the month.
At the end of the month, read the page as if it belonged to someone you love. Look for clusters: the days sleep goes, the days energy lifts, the days the world feels sharp and the days it feels close.
Why a month on paper
A low stretch you can date to the days before bleeding may read differently from one that arrives out of nowhere. That is the whole practice.
If you are here because your sleep, energy, mood or appetite has shifted, and someone told you nothing is wrong, the sheet does not settle that question. It gives your next appointment a record to start from.
Your body was built to change, with every cycle and every season. That is design, not defect. One month of marks is how you start showing it.
Bring your month to Dr. King
When the month is done, bring your page to a video visit. We read it together and decide the next steps.
Book a visit with Dr. KingA 15-minute video visit, paid when you book, anywhere Dr. King is licensed.
The tracker is educational information, not medical advice, and it does not create a physician-patient relationship. It is not a diagnostic tool. If you ever feel unsafe or in crisis, call or text 988 in the US, or call 911.