How to Track Chronic Pain and Flares

Tracking pain is not about dwelling on it — it is about catching the patterns that lead to flares so you have more room to navigate.

Start tracking free →

No account needed. Your data stays on your device.

What to track

A 0–10 pain rating (and stiffness if it matters to you)
Flare days, flagged
Sleep, activity, weather, meds when relevant

How to start (this takes seconds a day)

Log a quick pain rating daily.
Flag flare days.
After a couple of weeks, look at the days before each flare.

Frequently asked

How do I track a pain flare?

Flag the day as a flare and log your pain rating. Over time the app can show what tended to happen in the days before your flares.

What should a pain diary include?

A daily pain score, flare flags, and context like sleep, activity, weather, and medication — kept light so you actually keep it up.

The calm way to do all of this

The Good Tracker is a voice-first symptom tracker built for exactly this: log how you feel in seconds (talk, tap a slider, or snap a photo), then see what helps and what hurts over time.