Guide + Workbook
Perimenopause: Your First 90 Days
A structured 90-day workbook for tracking changes, finding patterns and preparing a clearer conversation with a clinician.
$15
MIDLIFE ATLAS RESOURCESGuides, trackers and tools
Guides, trackers and tools
you can actually use.
Download practical resources designed to help you track symptoms, prepare for appointments, understand treatment conversations and navigate midlife with more clarity.
What do you need today?
Showing 16 resources
FORMAT
START HERE — FREE
Midlife Atlas Menopause Starter Kit
A practical collection of trackers, checklists and appointment-preparation pages to help you organize what you are experiencing.
- 30-Day Symptom Tracker
- Menopause Symptom Checklist
- 7-Day Sleep Diary
- Hot Flash & Night Sweat Diary
- Appointment Checklist
- Period Change Tracker
- Medication & Supplement List
- Questions I Want to Ask
- My Priorities
Free. Enter your email and the PDF downloads straight away.
Free printables
Quick resources you can save, print and use whenever they are useful.
FREE DOWNLOADA single printable PDFFREE — IN THE STARTER KITPart of the free kit
FREE DOWNLOAD
30-Day Symptom Tracker
Daily 0–3 scores across seven symptom groups.
Download Free: 30-Day Symptom TrackerFREE DOWNLOAD
7-Day Sleep Diary
Nights and daytime energy side by side.
Download Free: 7-Day Sleep DiaryFREE DOWNLOAD
Appointment Checklist
Top concerns, impact and what to bring.
Download Free: Appointment ChecklistFREE DOWNLOAD
Hot Flash & Night Sweat Diary
One row per episode, with triggers.
Download Free: Hot Flash & Night Sweat DiaryFREE — IN THE STARTER KIT
Period Change Tracker
Three cycles, and what has changed.
Get the Starter Kit: Period Change TrackerFREE — IN THE STARTER KIT
Menopause Symptom Checklist
A prompt list of what to raise, by category.
Get the Starter Kit: Menopause Symptom ChecklistFREE — IN THE STARTER KIT
Medication & Supplement List
Including anything over the counter.
Get the Starter Kit: Medication & Supplement ListFREE — IN THE STARTER KIT
My Priorities
What matters most, and your next step.
Get the Starter Kit: My PrioritiesDIGITAL GUIDES & WORKBOOKS
Practical guides for when you want more than an article
Structured Midlife Atlas guides and workbooks designed for tracking, preparation and clearer health conversations.
Appointment Workbook
The Menopause Appointment Handbook
Prepare what matters before an appointment, organize the conversation while you are there, and keep a clear record afterwards.
$12
Conversation Workbook
Understanding HRT: A Conversation & Comparison Workbook
Understand the terminology, organize your priorities and prepare stronger questions for an HRT conversation with a clinician.
$15
Sleep Workbook
Better Sleep in Midlife
A practical midlife sleep workbook for tracking two weeks of sleep, identifying patterns and preparing useful questions.
$12
Private Health Workbook
The Private Guide to Vaginal, Sexual & Urinary Health in Midlife
A private, practical guide and workbook for vaginal, sexual and urinary symptoms that can be difficult to raise.
$15
First-Year Workbook
Early & Surgical Menopause: The First-Year Workbook
A structured first-year workbook for people navigating premature ovarian insufficiency, early menopause or menopause after surgery.
$17
Continue or share
A follow-on workbook, and a companion for the person beside you.
Partner Companion
The Partner's Companion
A practical guide for the person beside someone going through perimenopause or menopause.
$7
Tracking Refill
Perimenopause: The Second 90 Days
Designed for readers who have completed Perimenopause: Your First 90 Days.
$9
Choose a resource based on what you want to do
I WANT TO UNDERSTAND WHAT’S CHANGINGExplore symptom guides →
I WANT TO TRACK MY SYMPTOMS
- Symptom Tracker
- Hot Flash Diary
- Sleep Tracker
- Period Change Tracker
- Perimenopause: Your First 90 DaysPAID
I HAVE AN APPOINTMENT COMING UP
- Appointment Builder
- Preparing for an appointment
- Appointment Checklist (PDF)
- The Menopause Appointment HandbookPAID
I’M STRUGGLING WITH SLEEPExplore sleep →
I NEED WORKPLACE SUPPORT
- Workplace Conversation ChecklistCOMING SOON
- Manager ToolkitCOMING SOON
- Workplace Adjustment PlannerCOMING SOON
FEATURED WORKBOOKSee what’s inside: Perimenopause: Your First 90 Days
Perimenopause: Your First 90 Days
A structured 90-day workbook for tracking changes, finding patterns and preparing a clearer conversation with a clinician.
- 90-day structured plan
- 13 weekly tracking pages
- Cycle log
- Monthly reviews
- Pattern-review pages
- Appointment questions
- Appointment notes
- One-page clinician summary
- A practical next step after each chapter
- Illustrative examples and common questions
- 30-day action checklist
FORMAT
Digital PDF · A4, print-friendly · 52 pages
PRICE
$15
Prefer something interactive?
Many Midlife Atlas resources also have free browser-based versions.
NO PURCHASE REQUIRED
Appointment Builder
Turn notes into a printable appointment summary.
Open Free Tool: Appointment Builder →HRT Question Builder
Build a list of questions for a treatment conversation.
Open Free Tool: HRT Question Builder →Featured resources
Hand-picked by our editors
New & recently updated
- NEWMenopause Starter KitPublished September 2026Nine trackers, checklists and appointment pages in one 16-page PDF.
- NEWSymptom ExplorerPublished September 2026Find what a symptom may relate to, and where to read more.
- NEWMenopause Journey ExplorerPublished September 2026Explore the stages from perimenopause to postmenopause.
More than pretty PDFs.
Health-related Midlife Atlas resources follow the same editorial standards as our articles.
- EVIDENCE-LED
Health information is based on reputable sources.
- SOURCES CITED
Health guidance is written against, and links to, the clinical guidance and research it relies on.
- CLEAR LIMITATIONS
Resources explain what they can and cannot tell you.
- REGULAR UPDATES
Content may be updated when evidence or guidance changes.
FOR EMPLOYEES, MANAGERS & ORGANIZATIONS
Explore Workplace ResourcesMidlife at Work
Resources for employees, managers and organizations.
FREEWorkplace Conversation Checklist
Printable checklist
EMPLOYEEMenopause at Work Employee Guide
Ebook + templates
MANAGERManager Conversation Guide
Guide
EMPLOYEEWorkplace Adjustment Planner
Workbook
HR / ORGANIZATIONHR Menopause Toolkit
Toolkit · organization license
HR / ORGANIZATIONManager Training Deck
Slide deck · organization license
Interested in workplace resources for your organization? Contact us
For the people navigating this with you
Gentle, practical resources for partners, family and friends.
Partner Companion
The Partner's Companion
A practical guide for the person beside someone going through perimenopause or menopause.
$7
Free article
A partner’s guide to menopause
What can change, how long it can last and how to help — free to read.
Free
Want new free resources when we publish them?
Join Midlife Atlas Weekly and get new trackers, guides and practical resources in your inbox.
Questions about Midlife Atlas resources
Which resources are free?
The Starter Kit, the printable trackers and checklists, and every browser tool are free. The guides and workbooks shown with a price are paid.
How do I buy a paid guide?
Choose Buy now on the guide’s page. Payment is processed by Paddle, our online reseller and Merchant of Record. Each guide is a one-time purchase, not a subscription.
Do I need an account?
Not for the free resources: we ask for your email before your first download, and the PDF downloads straight away. For the paid guides, a free Midlife Atlas account is used to keep your downloads available securely after purchase.
What format are the paid guides?
Digital PDF, with A4 pages designed to print cleanly at home. The free downloads are PDFs too.
Can I print them?
Yes, for your personal use, subject to the licence in the PDF: For your personal use. You may print it for yourself. Please do not redistribute, resell or share the file.
Can I use them on a tablet?
You can open them in any PDF app. They are designed for printing, so how well you can write on them depends on the app you use.
Can I share a resource with my clinician?
Yes. Many of them are designed to be brought to, or shared at, a healthcare appointment.
Can I share a paid guide with someone else?
No. Paid guides are licensed for the purchaser’s personal use unless another licence is explicitly provided. You are welcome to share links to the free resources and to each guide’s page.
Are the paid guides medical advice?
No. Midlife Atlas guides and workbooks are educational and help with tracking, preparation and planning. They do not diagnose, recommend treatment or replace advice from a qualified healthcare professional.
How often are guides updated?
Content may be updated when evidence, guidance or our own standards change. Our editorial policy explains how.
Can I get a refund for digital products?
Yes. You can have a full refund on any paid guide or workbook within 14 days of buying it, without giving a reason: request it through Paddle at paddle.net, or email hello@midlifeatlas.com. A refunded guide is removed from your account. Our Refund Policy has the details.
Are the resources available internationally?
Yes. The free resources and the paid guides are available wherever you are; any sales tax or VAT that applies is shown at checkout before you pay.
Can I purchase workplace resources for my organization?
Not yet. Workplace toolkits are in development — contact us if your organization is interested.
Not sure where to begin?
Start with the free Midlife Atlas Menopause Starter Kit.
Symptom trackerSleep diaryAppointment sheetQuestion checklist
Midlife Atlas resources are designed to help you organize symptoms, prepare questions and understand common changes during perimenopause, menopause and postmenopause. Browse the symptom guides or all tools. These resources are for general education and planning and are not a substitute for medical diagnosis or treatment.