MigraineSignalGuides · Updated 2 November 2026
How to keep a migraine diary (and what to write down)
A migraine diary is a simple record of each attack: when it started, how bad it was, how long it lasted and what you took for it. Kept for a few weeks, a headache diary turns a blur of bad days into something you and your doctor can actually look at. This guide covers what to write down, how long to keep it, and how to make it easy enough that you keep going.
Why keep a migraine diary?
Migraine attacks are hard to remember accurately, especially the bad ones. Organisations such as The Migraine Trust and the NHS suggest keeping a diary because it helps you:
- Give your doctor real numbers, such as how many attack days you had last month, instead of a guess.
- Notice possible triggers and early warning signs.
- See whether a medicine or a change in routine seems to be making a difference.
- Spot patterns in timing, such as weekends, your period or poor sleep.
What to write down for each migraine attack
Keep the basics short so you can log them even mid-attack. The Migraine Trust and the National Migraine Centre both suggest a core set like this:
- Date, day and start time. The weekday matters: some people notice a weekend or Monday pattern.
- How long it lasted. An end time is enough; you can fill it in later.
- How bad it was. Use a 0 to 10 scale (10 is the worst pain you can imagine), or mild, moderate and severe. Pick one and stick with it.
- Other symptoms. Aura, nausea, sensitivity to light, sound or smells, dizziness, numbness.
- Medicine taken. Name, time of each dose, and whether you took a second dose.
- Did it help? A quick "yes, a bit, no" is fine.
Useful extras, if you have the energy
These are optional. Add them only if they don't stop you logging the basics:
- Possible triggers you noticed: short or broken sleep, skipped meals, stress, alcohol, bright light.
- Your period, if relevant. Mark the first day.
- Weather. Many people with migraine wonder about changes in air pressure; recording it lets you check against your own attacks.
- How the attack affected your day: missed work, cancelled plans, time in bed.
Should you log the good days too?
If you can, yes. A one-tap "no migraine today" note makes your monthly count of attack days accurate. It also lets you compare: if poor sleep shows up on most attack days but also on most good days, it may not mean much. Without the good days, everything looks like a trigger.
How long should you keep a headache diary?
The National Migraine Centre suggests aiming for about a month, or as long as you can before an appointment. A month gives a fair count of attack days. Two or three months makes patterns much easier to see, so if you're trying to understand your own attacks, keep going for as long as it feels manageable.
Paper diary or migraine app?
Both work. The Migraine Trust offers a free printable monthly diary, and many NHS clinics hand out paper versions. A phone app can be quicker during an attack and can fill in things like date, time and weather for you.
The honest answer is that the best migraine diary is the one you'll still be filling in next month. If you keep forgetting, make it smaller: log the start time and pain score, and fill in the rest later.
How to bring your migraine diary to a doctor
- Bring a summary: attack days per month, medicine days per month, and typical pain scores.
- Bring the full list too, in case your doctor wants detail.
- Write down the two or three questions you most want answered.
- Be honest about medicine use, including over-the-counter painkillers. Your doctor needs the real picture.
What a diary can and can't tell you
A diary shows what tends to show up around your attacks. That is useful to talk about with a clinician, but something appearing often in your logs is not proof that it causes your migraines. Small numbers can mislead, which is why it helps to look at counts, such as "6 of 9 attack days", rather than impressions.
When to get urgent help
The NHS advises calling emergency services for a sudden, extremely painful headache, or a headache with trouble speaking, vision loss, confusion, a seizure, weakness on one side of the body or face, a high temperature with a stiff neck, or after a head injury. Get an urgent appointment if an attack lasts more than 72 hours or aura lasts more than an hour. See the NHS migraine page for the full list.
Frequently asked questions
What should I write in a migraine diary?
For each attack: the date and time it started, how long it lasted, how bad it was on a 0 to 10 scale, other symptoms such as aura or sensitivity to light, any medicine you took with the time of each dose, and whether it helped. Possible triggers and your period are useful extras.
How long should I keep a headache diary before seeing a doctor?
The National Migraine Centre suggests about a month, or as long as you can before your appointment. A longer record shows more, so many people simply keep going.
Should I log days without a migraine?
Yes, if you can. A quick note that a day was migraine-free lets you count attack days per month accurately and compare attack days with good days.
Is a paper diary or an app better?
Either works. The best migraine diary is the one you will keep filling in. Paper is simple; an app can be faster during an attack and can add details such as weather automatically.
Can a migraine diary tell me what causes my migraines?
No. A diary can show what tends to show up around your attacks, which is useful to discuss with your doctor, but something appearing often in your logs is not proof that it causes them.
MigraineSignal: a migraine diary you can use mid-attack
Say "left side, seven out of ten, aura, took ibuprofen" and it's logged. Air pressure and sleep are added for you, good days take one tap, and you get a report to share with your doctor. Your logs stay on your phone.
Coming soon to the App Store. Learn more
Sources
This guide is general information, not medical advice. Talk to a qualified healthcare professional about your own symptoms and care.