How-To Videos
How to track this day
To track your day, tap the ‘Track’ circle icon located in the navigation bar at the base of your screen. When inside this tab, you should see two options ‘Track this day’ and ‘Track this moment’. Track this day can be used to track quality of life, self-management strategies, menstruation, and activities of daily living. These can only be tracked once per day, but can be edited at any time.
This video uses the example of tracking ‘How was your day?’ and ‘What did you do to self-manage?’
How to track this moment
To track this moment, tap the ‘Track’ circle icon located in the navigation bar at the base of your screen. When inside this tab, you should see two options ‘Track this day’ and ‘Track this moment’. Track this moment can be used to track pain, GI symptoms, mood, bleeding, and medications. These can be tracked multiple times in the day. Anything you log in here throughout the day will be visible in ‘Track this day,’, so you can review the different moments you felt during the day.
This video uses the example of tracking ‘Are you in pain now?’
How to track a new treatment
There are three types of treatments you can track in Phendo: hormones, medications, and supplements. To enter a new treatment, go to the “Profile” tab. You can always edit or delete any treatment later. Track hormones (e.g. birth control pills, IUDs, etc.) and supplements (e.g. vitamins, herbs, etc.) under ‘Track this day’.Track medications (e.g. non-hormone prescriptions or over the counter meds you take either for endometriosis or any other reason) under ‘Track this moment’.
This video uses the example of tracking ‘Hormones’ and ‘Medications’
How to track foods
You can track any foods you want to. Under the profile tab you can add foods that either worsen or improve your daily experience. For those with endometriosis, this means foods that worsen or improve your symptoms or daily experience. They do not necessarily need to impact you in any specific way to qualify for tracking. For example, if caffeine gives you a headache, track it. If drinking kombucha makes your digestive system feel better than usual, track it.
Our diets can produce a wide variety of responses, and we want to capture that complexity as best we can. You can also track a food that you are experimenting with and trying to understand whether it worsens (or improves) your daily experience. If this is a food that you are trying to figure out the effect of, then make sure to track each time you eat it. The times when it didn’t feel like it affected you, answer “None” to the “Have any effect?” under the “What did you eat?” tab.
This video uses the example of tracking ‘Foods that worsen symptoms’
How to track exercises
You can track any exercises you want to. Under the profile tab you can add exercises that either worsen or improve your daily experience. For those with endometriosis, this means exercises that worsen or improve your symptoms or daily experience. For instance, if strength training makes you feel better than usual (despite typical levels of soreness), track it.
You do not need to add every single exercise you do to the list (e.g. lat pulldown, lunges, etc.) unless a specific one causes you unexpected pain. For example, if sit-ups hurt your lower back, add them to the list of exercises that worsen your symptoms. If this is an exercise that you are trying to figure out the effect of, then make sure to track each time you do it. The times when it didn’t feel like it affected you, answer “None” to the “Have any effect?” under the “Which activities were hard to do?” tab.
This video uses the example of tracking ‘Exercises that improve symptoms’
How to track something from previous day
If you forget to track either a moment or a day, you can go back and add them later. To add a previous moment, open ‘Track this moment’, and adjust the date and time rolodex at the top of the screen to reflect the date and time you experienced the moment. Your moment will be saved according to the time in the rolodex. Please be advised that you cannot track moments more than 2 weeks ago.
There are two ways to track something at the day level. You can either use the ‘Review’ tab to navigate to the day you want to track –tapping on the day will open the ‘Track this day’ section of the app, once here, you can add, or edit you daily experience as you wish. Also, you can go directly to ‘Track this day’ and use the date bar to navigate through the days, adding or editing where you need to. There is no limit to how far back you can track at the day level.
This video uses the example of tracking a past day and a past moment
How to hide certain questions
Maybe you don’t have any period, and you don’t need to see the “Do you have your period” question every day. You can hide any question (day or moment), by going to the Settings icon on the top right hand corner under the tracking screen. When you open this, tap ‘Questions I want to track’. From here you can add or remove questions you want to track for both the day and the moment level tracking.
This video uses the example of removing the question ‘Did you exercise’ and ‘How is your mood’
