PMDD Tracker: 5 Apps and the DRSP Chart Compared (2026)
A diagnosis rests on two cycles of daily severity ratings. Most period apps cannot produce that record, and the ones that can are not the famous ones.
A PMDD tracker has one job that an ordinary period app does not: a daily rating of how severe each symptom was, kept across at least two complete cycles, in a form a doctor can read. The printable Daily Record of Severity of Problems, or DRSP, is the reference tool, and Me v PMDD and Belle are the two apps built around that idea. If the past few months have felt like a different person takes over before your period, keeping this record is the single most useful thing you can do before an appointment. This guide compares five apps and the chart on the only test that matters, then walks through how to track so the record holds up.
What is the best PMDD tracker?
The best PMDD tracker is whichever tool gets a daily severity rating out of you for two full cycles, because that record is what a diagnosis rests on. For most people that is Me v PMDD, a free app that does nothing else, or Belle, which puts DRSP logging inside a full cycle app. The paper DRSP from IAPMD is the clinical original and works for anyone who would rather not add an app.
Bearable is the pick if PMDD sits alongside another condition you already track. Flo and Clue are fine for noticing a pattern, and not built for producing the record. Otty is the tool for the person living alongside you, which is a different job and covered at the end.
The reason the famous apps come last needs one paragraph of explanation.
Why a PMDD tracker has to work differently from a period app
Because PMDD is diagnosed from the shape of a symptom record, not from a test. IAPMD states that PMDD cannot be diagnosed through blood, hormone or saliva tests, and that the only current method is tracking symptoms daily throughout at least two complete menstrual cycles. Cleveland Clinic describes the same process: a provider takes a history, may ask you to track through one or two cycles, and looks for five or more symptoms including at least one mood symptom.
The clinical tool for that record is the DRSP. On IAPMD’s DRSP page, each symptom, from depressed mood and anxiety to sleep changes and physical symptoms, is rated daily on a scale of roughly 1 to 6 for severity, and IAPMD notes many doctors will only diagnose PMDD once a patient has completed at least two consecutive months of it. A period app that lets you tap “irritable” on a bad day captures presence, not severity, and severity is the whole point.
Research confirms the gap. A 2024 user-centered design study on building a mood and menstrual tracking app for PMDD found that, as of March 2024, only a few dedicated PMDD apps existed and no menstrual and mood tracking app yet had the full capabilities to accurately capture PMDD symptoms to aid diagnosis. The definitions of the condition itself are in our full PMDD guide, and how the diagnosis is made is in how PMDD is actually diagnosed.
PMDD tracker app comparison: 5 apps and one chart
Me v PMDD: the free one that only does this
Me v PMDD was built by a family living with PMDD and does exactly one thing: daily symptom and overall mood tracking, treatment tracking for medications and supplements, and a My Data view that turns the log into line graphs. Its App Store listing says the graphs are meant to help you and your doctors understand and treat PMDD, and it is careful to add that the app is not a diagnostic tool.
It is free, with no in-app purchases on the listing, and runs on iPhone and Android. The trade-off is that it is a symptom diary, not a cycle app: no period predictions, no phases, no partner view. For a two-cycle record with nothing in the way, that is close to ideal.
Belle: DRSP logging inside a cycle app
Belle is the cycle app that names PMDD on its front page. It lists DRSP logging, luteal-phase support and shareable patterns for people with PMDD and severe PMS, alongside cycle mapping for the rest of the month, and it offers a free five-minute PMDD self-test on its site. Its App Store listing is free to download with premium subscriptions from $9.99 a month.
Belle suits someone who wants one app for the whole cycle and the DRSP record together. Check which DRSP features sit behind the subscription before you commit, and note the listing is iPhone only.
Bearable: for PMDD that sits alongside something else
Bearable is a symptom and mood tracker for any chronic condition, and that is why PMDD communities recommend it. You can track an unlimited number of custom symptoms and moods free, get weekly reports, and use a graph that shows correlations between your symptoms and your habits or treatments; an optional subscription at $34.99 adds more.
If PMDD overlaps with ADHD, migraine, depression or a chronic illness you already log, Bearable keeps everything in one place, which is exactly what the PMDD and ADHD overlap calls for. The cost is setup: you decide what to rate and how, so the record is only as DRSP-shaped as you make it.
Flo and Clue as a PMDD symptom tracker
A general period app can work as a PMDD symptom tracker for spotting the pattern, and falls short as the record itself. Flo’s free version logs more than 80 symptoms alongside its predictions, and Clue Plus adds PMS predictions to Clue’s tracking. Both will show you that the bad days cluster in the week before your period.
What neither does is rate severity day by day on a scale, which is the DRSP’s core. If you already use one of them, keep using it for the cycle and add Me v PMDD or the paper chart for the two-cycle record. If you are choosing between the two anyway, the Flo vs Clue comparison covers everything else.
The printable DRSP: the chart doctors actually use
The original is still the reference. IAPMD’s free symptom tracker download includes the DRSP and additional IAPMD worksheets, to be printed and filled in daily. Its free self-screen is the right first step if you are not yet sure whether what you have is PMDD or premenstrual exacerbation of something else.
Paper has one real advantage: a doctor who knows PMDD already knows this chart. It has one real cost: nothing reminds you to fill it in, so the second cycle is where most paper records quietly stop.
Where Otty fits
Otty is not a PMDD tracker, and it would be dishonest to list it as one. Its daily check-in rates the day on a five-point mood scale and lets you tag any of ten symptoms, including on edge, low energy, rough sleep and unmotivated, and over time it tells you which phase tends to bring which symptom across the cycles it has seen. That is a pattern view, not a DRSP, and its data export is a file for your own records rather than a chart for a clinician.
What Otty is built for is the part every other tool in this guide leaves out: the partner. When you share, they see the same phase timeline and one daily tip written for them, and shared check-ins let them see the mood you logged, opted in item by item as described on the share-your-cycle page. The full picture of living with PMDD as a couple is in PMDD and relationships. Otty is iOS only, with a free 7-day trial and then a subscription.
How do I track my PMDD?
How do I track my PMDD is answered by the DRSP method whichever tool you pick: rate each symptom’s severity every day, mark the first day of each period, and keep going for at least two complete cycles. The steps below follow IAPMD’s and Cleveland Clinic’s descriptions of what a provider needs.
When to get help now
Do not wait two cycles if the window is dangerous. Cleveland Clinic notes that some people with PMDD become suicidal, and if thoughts of suicide or self-harm appear, reach a doctor or a crisis line that day; in the US, 988 is free and confidential. The NHS advises seeing a GP if premenstrual symptoms are affecting your daily life and suggests bringing a symptom diary from at least two cycles, and the Office on Women’s Health describes PMDD as a condition that needs treatment, not something to manage alone. The difference between PMDD and severe PMS is laid out in PMDD vs PMS, and what helps between appointments is in PMDD self-care.
