Google Sheets · Excel · 6 tabs · flare log · no macros
Fibromyalgia Pain & Flare Tracker
Pain, fatigue, fog and sleep on one line — and the flares name their trigger.
€14.90 · instant download · Excel and Google Sheets · no subscription · use it forever.
What this is
Fibromyalgia is a pattern illness: the averages hide the story, so this tracks pain, fatigue, fog, sleep, activity and flares together.
A fibromyalgia and chronic pain tracking system in Excel and Google Sheets: daily pain, fatigue, brain fog and sleep, a flare log, a live dashboard and a clinician report.
What you get
- 6 tabs: SETUP · DAILY LOG · FLARE LOG · DASHBOARD · CLINICIAN REPORT · README
- Flare log — Start, end, trigger and what actually helped
- Good-day counter — The number your clinician asks about — days pain 3 or less
- Pacing signal — See whether rest days or busy days precede a flare
- Log columns: Date, Pain 0-10, Fatigue 0-10, Brain fog 0-10, Sleep (hours), Flare day?, Activity today, Mood 0-10, Notes
The tabs
Setup
Diagnosis, baseline, medication
Daily Log
Pain, fatigue, fog, sleep, flare, activity
Flare Log
Every flare and what helped
Dashboard
Averages, good/bad days, flare rate
Clinician Report
One-page printout
README
How to use it
The columns you log
Date · Pain 0-10 · Fatigue 0-10 · Brain fog 0-10 · Sleep (hours) · Flare day? · Activity today · Mood 0-10 · Notes
What the dashboard works out for you
- Days logged
- Average pain (0-10)
- Average fatigue (0-10)
- Average brain fog (0-10)
- Good days (pain 3 or less)
- Bad days (pain 7 or more)
- Flare days logged
- Flare days per month
- Worst pain logged
- Best pain logged
- Average sleep (hours)
- Average mood (0-10)
- Days pain was worse on rest days
Days by activity level
rest day · short walk · housework · errands · full work day · gentle yoga
What a filled-in week looks like
DAILY LOG — 40 days with flare flags
| Date | Pain | Fatigue | Flare |
|---|---|---|---|
| 2026-08-04 | 7 | 8 | no |
| 2026-08-05 | 8 | 9 | yes |
| 2026-08-06 | 3 | 5 | no |
| 2026-08-07 | 2 | 4 | no |
| 2026-08-08 | 6 | 7 | no |
Thirty seconds a night
1 — Rate the day
Pain, fatigue, fog
2 — Log the flare
Start, trigger, what helped
3 — Print for the clinic
Averages and flare rate in one page
Who it is for
Newly diagnosed
Learn your own baseline instead of guessing at it.
Flare cycles
See what happens in the days before a flare.
Pacing
Test whether you are doing too much on good days.
Benefits & work
Evidence of variability for a workplace conversation.
Spoonie life
A private record that takes seconds, not spoons.
How to use it
What this is
A fibromyalgia and chronic pain tracking system in Excel and Google Sheets: daily pain, fatigue, brain fog and sleep, a flare log, a live dashboard and a clinician report.
1. SETUP
Name, diagnosis, tracker start date, baseline pain, medication, main goal and clinician.
2. DAILY LOG
One row a day: pain 0-10, fatigue 0-10, brain fog 0-10, hours slept, flare yes/no, what you did today, mood 0-10 and notes.
3. FLARE LOG
Each flare: start date, end date, number of days, suspected trigger and what helped.
4. DASHBOARD
Days logged, average pain, fatigue and fog, good days (pain 3 or less), bad days (pain 7+), flare days, flare rate per month, best and worst pain, average sleep, average mood and a breakdown by activity level.
5. REPORT
Print before an appointment. It states averages, good/bad day counts, flare days and your medication.
Files included
Filled sample workbook, blank workbook, quick-start PDF.
Works with
- Excel and Google Sheets (instructions included)
- Print as PDF for a paper copy
Before you buy: Not medical advice. Fibromyalgia care belongs with your clinician and, where you have it, a pain service. This workbook organises your own record.
Get it
€14.90, instant download from the ChurchillCraft shop on Etsy. No subscription, no account, no macros — the file is yours and it keeps working.