Migraine Diary Templates
Printable worksheets and digital handoff options for tracking what actually matters over time.
Hybrid print + digital
Choose the diary format that matches how you actually track
Print a blank worksheet, then move into digital tracking when you want reminders, searchable history, and easier follow-up.
Best paper use
During light-sensitive attacks or when you want a doctor-ready handout.
Best digital use
For habit building, review over time, and turning entries into patterns.
Which template fits you?
Template preview
Attack log
A full attack-by-attack worksheet for timing, symptoms, medication, and recovery.
Date and start time
End time or total duration
Pain intensity (0-10)
Pain location and side
Pain quality
Optional
Warning signs before pain
Aura symptoms if present
Associated symptoms
Possible triggers or exposures in the day before
Medication taken and timing
Time to relief
Optional
Impact on work, school, or home tasks
Optional
Acute medication days this month (total so far)
Optional
What to record every day
- - Whether you had a headache at all, even if it was mild.
- - When it started, how intense it felt, and what symptoms came with it.
- - Medication timing, because response can matter as much as the medication name.
- - Sleep, meals, stress, and any unusually different exposures or routines.
Paper vs digital
Paper template
Useful during an attack, easy to print, and simple to bring to a visit.
Digital tracker
Better for long-term habit building, comparison over time, and quick sharing.
Why Keep a Migraine Diary?
A diary helps turn isolated attacks into a pattern you can actually review. Consistent entries make it easier to see frequency, response to medication, and whether the same sleep, stress, food, or schedule patterns keep showing up.
The point is not to record everything forever. The point is to capture enough detail, consistently enough, that your next treatment decision is based on clearer information than memory alone.
What to Record Every Day
When pain started, how intense it felt, how long it lasted, and where it was felt.
Nausea, light or sound sensitivity, aura symptoms, and any warning signs before pain.
Meals, sleep, stress, hormones, weather, and other exposures worth comparing over time.
What you took, when you took it, how much relief you got, and whether it came back.
How Long to Track Before Looking for Patterns
Many people start noticing useful patterns after 6 to 8 weeks, but 2 to 3 months usually gives a better picture for sleep, cycle-related changes, medication use, and schedule disruption.
Headache-free days matter too. They help you compare "good" days with attack days and make frequency more reliable.
Related Migraine Tools
Prefer digital? Use our free online tracker to log and analyze your episodes.
Identify triggers to watch for in your diary entries.
Use your diary data to calculate your MIDAS disability score.
Explore food triggers to include in your dietary tracking.
Quick notes for symptoms, doctor visit prep, and tracking observations between diary entries.
Ready to go digital? Log your first migraine entry with the same fields as the paper templates.
Frequently Asked Questions
What should I record in a migraine diary every day?
At minimum, record whether you had a headache, how intense it was, when it started, what symptoms were present, what medication you used, and any major sleep, meal, stress, or schedule changes. Headache-free days matter too because they make frequency patterns much more reliable.
How long should I keep a diary before looking for patterns?
Many people start seeing useful patterns after 6 to 8 weeks, but 2 to 3 months is often more helpful for sleep, stress, menstrual, and medication-use trends. Keep tracking through treatment changes so you can compare before and after.
Is a paper diary or a digital diary better?
Both can work. Paper is useful during light-sensitive attacks and for quick printing, while digital tracking makes trend review and sharing easier. Many people use paper during the attack and then move the key details into a digital tracker later.
Medical Disclaimer: These diary templates are for personal tracking and doctor-visit preparation. They do not diagnose migraine or replace professional medical evaluation.
Learn More from Our Blog
How to Keep a Migraine Diary
Step-by-step guide to effective migraine tracking for better healthcare outcomes.
15 Most Common Migraine Triggers
Know what to track in your diary by understanding the most common triggers.
Understanding Your MIDAS Score
Use diary data to calculate your MIDAS disability score for doctor visits.
References
- Nappi G, Jensen R, Nappi RE, et al. (2006). Diaries and calendars for migraine. A review. Cephalalgia. 26(8):905-916.Link
- Stewart WF, Lipton RB, Dowson AJ, Sawyer J (2001). Development and testing of the Migraine Disability Assessment (MIDAS) Questionnaire to assess headache-related disability. Neurology. 56(6 Suppl 1):S20-S28.Link
- Headache Classification Committee of the IHS (2018). The International Classification of Headache Disorders, 3rd edition. Cephalalgia. 38(1):1-211.Link