Health tracking

Migraine Trigger Tracker

Log every day, with or without a headache, and tick the triggers you were exposed to. The tracker compares how often headaches follow each trigger with how often they happen without it.

Headache today?
Triggers or exposures today
0Days logged
0Headache days (last 30)
-Average intensity
0Medication days (last 30)

    Green: logged with no headache. Orange to red: headache intensity. Click a day to edit it.

    TriggerDays exposedHeadache rate withWithoutRisk ratio

    Runs entirely in your browser. Nothing is uploaded to any server.

    Why track migraine triggers

    Find your triggers

    Triggers vary between people; your own data beats generic lists.

    Count headache days

    Doctors use monthly headache days to choose and judge treatment.

    Spot medication overuse

    See how many days a month you take pain relief.

    How to track migraines

    1. Log every dayMark whether you had a headache and tick that day's triggers.
    2. Add detailsRecord intensity, hours and any medication for headache days.
    3. Review the analysisSwitch between same-day and next-day views and check the calendar.

    Common migraine triggers

    Frequently reported triggers include stress and let-down after stress, irregular or short sleep, skipped meals, dehydration, alcohol (especially red wine), caffeine changes, bright or flickering light, strong smells, weather changes and hormonal changes around menstruation.

    Not every trigger causes a migraine every time. Triggers often stack up: one alone may be fine, but poor sleep plus a skipped meal plus stress may tip you over. Treat the analysis as clues to discuss with a doctor.

    Lifestyle

    Sleep, meals, hydration, caffeine and alcohol.

    Environment

    Light, noise, smells and weather.

    Body

    Stress, hormones and physical exertion.

    Migraine tracker FAQ

    Why log days without headaches?

    Trigger analysis needs a comparison. If you only log bad days, every trigger looks guilty. Logging normal days shows how common each trigger is when nothing happens.

    What does the risk ratio mean?

    It is the headache rate on days with the trigger divided by the rate on days without it. A ratio of 2 means headaches were twice as frequent after that trigger.

    Why look at the next day?

    Some triggers, such as poor sleep, alcohol or a stressful day, are followed by a migraine the next day. The next-day option pairs each day's triggers with the following day's headache.

    How many headache days are a concern?

    Fifteen or more headache days a month for three months is defined as chronic migraine. Frequent use of pain relief can also cause medication-overuse headache - talk to a doctor.

    Where is my data stored?

    In this browser only. Use CSV export to back it up or share it with your doctor.

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