Free migraine trigger tracker (printable PDF)

Most people's migraines aren't random — they follow patterns. But those patterns are almost impossible to see from memory. The fix is simple: write down every attack and what came before it. After two or three weeks, the repeats jump out. This free, printable tracker makes it easy.

What's inside

• Weekly attack log — date, onset time, duration, severity (1–10), suspected triggers, what helped, and notes.
• Common-triggers checklist — 14 of the usual suspects (sleep, stress, dehydration, skipped meals, caffeine, alcohol, hormones, weather, light, screens, smells, certain foods).
• Cold vs. heat quick guide — when to reach for cooling and when warmth helps more.
• 3-step relief reminder — the drug-free routine, on the page.

How to use it

1. Print one sheet per week and keep it somewhere handy.
2. The moment an attack starts, jot the time and severity — don't wait until later.
3. In the "suspected triggers" column, note what happened in the 24 hours before: sleep, food, stress, screens, weather, and (if relevant) your cycle.
4. After 2–3 weeks, look for what repeats. Those repeats are usually your triggers — and the things that consistently helped become your go-to relief plan.

Want the science behind the patterns? Start with 10 drug-free migraine remedies and why cold therapy stops a migraine, or read the complete migraine relief cap guide.

Pair it with hands-free relief

Tracking shows you what sets off an attack; you still need something for when one hits. The drug-free Ease Essence Migraine Relief Cap wraps 360° of hot or cold therapy around your head with a detachable eye mask — hands-free, so you can rest while you ride it out (4.3★ from 792+ Amazon ratings).