Mark where it hurts
Tap every place it hurts on the body map, front and back. Over time, you'll see whether it spreads or moves.
Chronic pain and fibromyalgia
Chronic pain diary
Record each flare as it happens: where it hurts, what it feels like, how bad it is and what it stops you doing. Then give your doctor a clear picture of the weeks between appointments.
Coming soon to iPhone and Android.
What to record for chronic pain
Chronic pain is pain that lasts at least 3 months, or longer than you'd expect something to heal, and it can affect your sleep, your mood and your mental health. The chronic pain template asks about each flare, so the details are written down while they're fresh. Fill in what you can and skip anything you don't know. You can always come back later.
- How bad it is, on the same scale each time
- What it feels like, such as burning, aching or stabbing
- Where it hurts, on a body map
- Whether it spread
- What it stopped you doing
- Whether it affected your sleep
- What eased it
- When it started, and how long it lasted
For the bad days
Show what it stops you doing
Tick what pain got in the way of, so your doctor can see what it's costing you, not just how much it hurts.
Note how you slept
Record whether pain kept you awake. The daily check-in also notes how many hours you slept.
Note what was going on
A flare-up is when your pain gets worse. Sometimes it follows overdoing it, doing too little or trying something new, or being unwell, run down or stressed, and other times it's more about thoughts, feelings and emotions. With fibromyalgia, stress, being unwell, poor sleep and doing too much can set symptoms off. Tap any that were going on. Over time, your report shows how often each one came up, as plain counts.
Questions about chronic pain diaries
Does Kind Witness diagnose chronic pain or fibromyalgia?
No. Kind Witness is a diary. It records what you tell it and helps you share it. Only your doctor can tell you what it means. Read our medical disclaimer
Can a diary help my doctor?
Yes. Chronic pain can make it hard to work, exercise, socialise and do the things you enjoy. A diary kept as things happen shows your doctor how pain has affected you over the weeks, not just on the day of your appointment.
Can I use it for fibromyalgia?
Yes. The template is called Chronic pain and fibromyalgia. Fibromyalgia's main symptom is ongoing pain that comes and goes and affects many parts of the body, often with tiredness, trouble sleeping and trouble concentrating, sometimes called "fibro fog". It can flare, when symptoms suddenly get worse. Doctors can only diagnose it once symptoms have lasted at least 3 months.
Can I track my sleep?
Yes. Each entry asks whether pain affected your sleep, and the daily check-in records how many hours you slept. Chronic pain can affect your sleep and your mood, so it helps to see them side by side.
Can I keep track of my medicines?
Yes. Record each medicine with its dose and when you take it, tick a missed or late dose, and mark when a medicine or dose changes. Anything else you notice can go in an entry in your own words.
Can I track pain alongside another condition?
Yes. Choose every condition that applies when you set up, such as EDS or endometriosis as well as chronic pain. Each entry uses the template you pick, and reports can show each condition on its own or all together. EDS and hypermobility diary
Is my diary private?
Your diary is stored and encrypted on your phone. Nothing leaves it unless you send it. How we protect your diary
Is there a paper version?
Yes. The free printable symptom diary asks the same basic questions as the app, so you can fill it in by hand. Printable diaries
Written by Kind Witness · Sources checked 31 October 2026
Sources
- healthdirect. Chronic pain. March 2025.
- healthdirect. Fibromyalgia. August 2024.
- Agency for Clinical Innovation (NSW Health), Pain Management Network. PainBytes: What is an upgrade plan? What is a flare-up plan? 27 October 2024.
This page is general information, not medical advice. If something is new, severe or worrying you, contact your doctor. In an emergency, call your local emergency number (000 in Australia). Medical disclaimer