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Harmoni® by thePause® · Feel like yourself again

The perimenopause tracking app
that connects the dots.

Just tell Harmoni® how you feel. By voice with Siri or in a quick conversation, it logs 27 symptoms, your sleep, mood, energy, and wearable data, no buttons to press, and shows you what is changing and what to do next. Built for women 30+.

★ 4.4 user rating · Built with women’s health clinicians · Private by design.
Free 7-day trial on iOS and Android.

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Harmoni
Harmoni noticed
Your sleep shifted on days you skipped water.
Harmoni perimenopause tracking app dashboard showing symptom patterns, a mood check-in and a hot-flash insight
Harmoni
Harmoni insight
Hot flashes down 24% this week.
What is Harmoni®?

Harmoni® is an AI-powered perimenopause symptom tracker and hormonal health companion for women 30+ navigating hormonal changes, perimenopause, and menopause. New research shows perimenopause symptoms can begin as early as age 30 — years before most women expect them. You can log symptoms by voice with Siri or simply tell Harmoni what is going on in your own words. Harmoni connects nine trackers — sleep, mood, symptoms, cycles, and more — syncs with Apple Health and Fitbit, and turns your patterns into clear, personalized next steps. Built by women, for women, with women’s health clinicians.

Need clinical care too? Harmoni’s sister clinic, Amsara Health, offers telehealth and longevity medicine for women in Arizona — hormone therapy, GLP-1 weight management, and whole-person midlife care.

in the press

As featured in the publications women trust.

What the research shows

Two weeks of tracking cut physical symptoms by 42% in a randomized trial.

In a 2023 randomized controlled trial published in Menopause, the journal of The Menopause Society, 100 perimenopausal and postmenopausal women were assigned either to track their symptoms daily or to a control group. After two weeks, the tracking group reported a 42% reduction in physical symptoms compared with 12% in the control group, along with a significant drop in negative emotions. No hormone and no prescription, just paying attention. The trial was independent of Harmoni® and used a simple daily record form, which makes the point even clearer: the act of tracking is what helped. Harmoni® is the perimenopause tracking app built to make that habit effortless. Tell Harmoni what is going on in your own words, by voice with Siri or in conversation, and it does the logging. No buttons to press. Twenty-seven symptoms, nine trackers, and a trend report you can bring to your clinician.

Start your free 7-day trial

Free 7-day trial on iOS and Android. Or read the research.

  • 42%

    Fewer physical symptoms

    Reported by women who tracked daily for two weeks, versus 12% in the control group.

  • 2wks

    To see the difference

    The trial measured outcomes at baseline and again 14 days later. With Harmoni®, a day of tracking takes seconds: just say how you feel.

  • 27

    Symptoms Harmoni® tracks

    Sleep, mood, hot flashes, brain fog, lowered drive, joint pain, and the ones most apps skip. See the trackers.

Source: Andrews RAF, John B, Lancastle D. Symptom monitoring improves physical and emotional outcomes during menopause: a randomized controlled trial. Menopause. 2023;30(3):267-274. Independent research; the study did not use Harmoni® and was not funded by The Pause Technologies.

why we built Harmoni® by thePause®

When you don't feel like yourself, you deserve answers.

Changes in sleep, mood, energy, focus, and body signals can feel disconnected or difficult to explain. Too often, women are told to push through or accept these changes without understanding them. Harmoni® brings the pieces together so you can recognize patterns, ask better questions, and make more informed decisions about your health. Menopause itself is a single day, twelve months after your last period. Everything before it is perimenopause, and everything after is when your heart, bones, brain, and sleep deserve the most attention.

Perimenopause

Something is changing.

Sleep, mood, energy, focus, and cycles may begin to feel different—even before you have a name for what is happening.

55%of women aged 30 to 35 already report moderate to severe perimenopause symptoms. UVA Health and Flo, 2025

Common symptoms: irregular cycles, disrupted sleep, mood swings and anxiety, brain fog, hot flashes, lowered drive.

Read more about perimenopause symptoms →
Menopause

You should not have to piece it together alone.

Track what you are experiencing, recognize recurring patterns, and prepare for more productive conversations with your healthcare provider.

80%of women may have hot flashes, lasting a mean of 7 to 9 years. The Menopause Society, 2023

Common symptoms: hot flashes and night sweats, broken sleep, weight changes, joint pain, mood changes, vaginal dryness.

Read more about tracking through menopause →
The years after

Your next chapter deserves attention.

Hot flashes, night sweats, fatigue, brain fog, and low libido can continue for years after your final period — which is why tracking still matters. Harmoni® helps you stay connected to those changes.

20%of bone density can be lost in the 5 to 7 years after menopause, and 1 in 4 women may develop an irregular heart rhythm. BHOF; American Heart Association, 2025

Common symptoms: bone and muscle loss, heart rhythm and cholesterol changes, lingering hot flashes, vaginal dryness, low libido, brain fog.

Read more about bone and muscle health after menopause →
meet harmoni®

Like a friend who's read the research.

Harmoni® is the AI companion that listens first and helps you understand the connections across your health. She notices patterns in your sleep, mood, energy, symptoms, habits, and wearable data, then explains what she sees in clear, supportive language.

Listens first

Ask in plain language. No symptom checklists, no clinical tone.

Connects the dots

Sees patterns across your sleep, mood, and symptoms over months.

Honest about its limits

Never diagnoses. Knows when to nudge you toward a clinician.

Harmoni

Harmoni

here, listening
I haven't slept well in three nights.
You · just now
Harmoni
I'm sorry. Three rough nights in a row is its own kind of tired. I noticed your water log is lighter this week, and sometimes the two travel together. Want to look at it side by side?
Harmoni · just now
Try asking
what you track

Nine trackers. One steady rhythm.

Your health is more than a collection of isolated symptoms. Harmoni® looks across the signals you choose to track and helps you understand how they may relate—without judgment or complicated logging.

Log any of these by voice. Say it to Siri or tell Harmoni® what is going on in your own words, and it is tracked. No buttons to press.

Sleep
Hours, quality, the 3 AM wake-up.
Water
A gentle count. No shaming if you skip.
Exercise
Walks, strength, rest. Movement that counts.
Gratitude
One thing. Harmoni remembers them.
Steps
Daily steps, synced from your device.
Alcohol-free days
Mindful days, gently counted.
Mood
A one-tap check-in. How you're really doing.
Meditations
Short practices, counted as you complete them.
Symptoms
Hot flashes, brain fog, joint aches, named.
already wearing one?

Your wearable already knows half the story.

Harmoni syncs with the devices you already wear — sleep, heart rate, steps, and recovery flow in automatically so your tiles fill themselves.

what Harmoni does with what you tell her

You log the day. Harmoni connects the dots.

Tell Harmoni® how you feel, let your wearable fill in the rest, and she turns it into something you can use: what changed this week, what it might be connected to, and one next step worth trying. Daily check-ins, cross-tracker insights, guided journeys, meditations for the 3 AM wake-up, and a trend report you can bring to your clinician.

Harmoni home screen Insights screen Guided journeys Meditations Challenges Wearable sync Hot Flashes feed
1 / 7
for every body

For every body that's been
told to push through
this.

Harmoni by thePause is for women in every shade, shape, and stage of midlife. The women in their early 30s who can't get a name for what's happening, the women in their late 50s who finally have language for it, and everyone in between.

five stars · app store

The reviews we keep.

Real words from women using Harmoni® by thePause® today.

★★★★★
“Harmoni is amazing! I now have a 24/7 companion to answer questions and give me support no matter what I ask. Great app and excited for the new features to come.”
CA
Can-Am Girl
App Store
★★★★★
“A complete game-changer in my journey through menopause. The app's AI-driven personalization tailored content, advice, and recommendations specifically to my needs, making me feel understood and supported.”
MM
MsMini2
App Store
★★★★★
“When I started experiencing weird symptoms I had no idea what was going on in my body. Having this AI tool has been so helpful. Harmoni has been giving me some practical advice.”
RT
R Tara
App Store
★★★★★
“This is the app I have been looking for. As I enter perimenopause I have a lot of questions about what's going on with my body. Harmoni has helped me understand what's happening and how to manage.”
TH
th547
App Store
★★★★★
“WOW! Navigating menopause is daunting, but this app has truly been a game-changer. The personalized care and expert guidance tailored to my needs have made all the difference.”
FF
Footballfan213434
App Store
endorsed by clinicians

Built with the people women see.

Harmoni by thePause is shaped by an advisory of women's health physicians, menopause specialists, and longevity researchers — the clinicians actually doing this work.

“I believe Harmoni by thePause fills a critical gap in women's health. It delivers trustworthy, clinically grounded guidance in a format women can actually use in their daily lives. This is the kind of smart, accessible innovation that will elevate the standard of care for perimenopause and menopause.”
Dr. Lisa Larkin
Dr. Lisa Larkin
MD · FACP · MSCP · IF
“As a women's health physician, I appreciate Harmoni by thePause's commitment to science-backed, practical guidance. It offers clear, compassionate support that helps women understand their symptoms and make informed decisions about midlife health.”
Dr. Mitzi Krockover
Dr. Mitzi Krockover
MD
“Harmoni by thePause is straightforward and intuitive, and the symptom cards are one of its best features. They make it easy to track symptoms each day, recognize patterns, and give the clarity you need for meaningful conversations with your clinician.”
Dr. Jen Burke
Dr. Jen Burke
MD · CAQSM · DipABLM · NBC-HWC · MSCP
“After years in the health innovation space, it takes a lot for a product to truly stand out. thePause does exactly that. Their use of AI to support women through menopause is both smart and compassionate. Genuinely groundbreaking.”
Dr. Michael Collins
Dr. Michael Collins
Health Innovation
meet our founders

Built by the women in it.

Harmoni by thePause® was founded by a women's health clinician and a top-ranked AI entrepreneur, both navigating the questions the rest of healthcare wasn't asking.

Co-Founder and CMO

Dr. Mia Chorney

DNP · FNP-BC · MSCP

Dr. Mia Chorney is a women's health practitioner advancing women's longevity and cardiovascular care through evidence-based, precision healthcare. As Co-Founder and Chief Medical Officer of The Pause Technologies, she helps ensure Harmoni® is grounded in the real questions women bring to their healthcare providers.

Dr. Mia ChorneyMia Chorney
Susan SlySusan Sly
Founder and CEO

Susan Sly

MIT Sloan · MIT CDO Program

Voted one of the top women in AI globally in 2024 and recipient of the Rosalind Franklin Society Outstanding Women in Science award. Previously co-founded a leading computer vision AI company. Her podcast Raw and Real Entrepreneurship has reached 166 countries.

backed & partnered

Built alongside the right partners.

Mayo Clinic + Arizona State University
2025 MedTech Accelerator

Mayo Clinic + Arizona State University
Alliance for Health Care

The Menopause Society Microsoft for Startups Go Red for Women
HPE — Hewlett Packard Enterprise
HIMSS What's Next, Health Arizona Bioindustry Association
begin when you're ready

Start feeling more like yourself.

Harmoni® helps you understand what your body has been trying to tell you. Start your free trial and begin connecting the dots. Five minutes to get started. Personalized support as you track. Cancel any time.

Download on the App Store Get it on Google Play
Your privacy

Your health data stays yours.

The most personal information you’ll ever log deserves real protection — not fine print. Here’s our promise, in plain language.

We never sell your data

It’s not for sale — to anyone, ever.

Encrypted end to end

Kept private from the moment you log it.

Never shared with insurers or employers

What you track stays between you and your care.

Delete everything, anytime

Remove your account and all your data in a tap.

Read our privacy policy
Questions & Answers

Common questions,
clearly answered.

What perimenopause and menopause really are, what to track, and how Harmoni by thePause helps you walk into your next appointment with data your clinician can use.

Sources: NAMS · NIH · Mayo Clinic · The SWAN Study, reviewed with our medical advisory board.

Understanding the transition

What is perimenopause?

Perimenopause is the hormonal transition before menopause, when the ovaries gradually produce less estrogen and progesterone. It usually begins in the mid-to-late 40s and lasts around four years on average. Most of what people call "menopause symptoms" — hot flashes, broken sleep, mood shifts, brain fog — actually happen during perimenopause, not after it.

How is perimenopause different from menopause?

Perimenopause is the transition phase. Menopause is a single point in time — the day that marks twelve consecutive months without a period. You can only confirm it looking back. Everything before that day is perimenopause; everything after is postmenopause.

At what age does perimenopause usually start?

Most women enter perimenopause in their mid-to-late 40s. The average age of menopause in the U.S. is 51 (NAMS), so perimenopause often begins around 45–47 — though it can start in the late 30s or early 40s. Menopause before age 40 is called premature ovarian insufficiency and is worth discussing with a doctor.

How long does perimenopause last?

About four years on average, but the range is wide — anywhere from one to ten-plus years. The final stretch before menopause tends to bring the most frequent and intense hot flashes. Once you cross the twelve-month mark, you're postmenopausal.

How long does menopause last?

Menopause itself is technically a single day — the point twelve months after your last period. Everything before it is perimenopause, which often lasts four to eight years. Everything after is postmenopause, which continues for the rest of your life. Harmoni® by thePause® is built for that entire arc, helping you track symptoms and understand patterns through every stage.

What happens after menopause?

After your final period, you are postmenopausal for the rest of your life — often three to four decades. Hormone changes in this stage can affect sleep, heart, bone, and brain health, which is why ongoing attention matters. Harmoni® helps you stay connected to your body's signals — from mood and energy to wearable data — so you can bring clear information to your healthcare provider.

Symptoms

What are the most common symptoms?

The most reported are irregular periods, hot flashes, night sweats, disrupted sleep, mood changes such as irritability and anxiety, brain fog, lower energy, vaginal dryness, and changes in libido. Around 80% of women experience hot flashes or night sweats during the transition (NAMS).

Is brain fog really a perimenopause symptom?

Yes. Trouble concentrating, losing words mid-sentence, and memory lapses are documented. The SWAN study measured real declines in verbal memory and processing speed during the transition. For most women, cognition returns to its earlier baseline in postmenopause.

Why is my sleep so disrupted?

Several things stack up at once: night sweats wake you physically, falling estrogen and progesterone change sleep architecture, anxiety makes it harder to drift off, and sleep apnea risk rises in midlife. Studies estimate 40–60% of perimenopausal women have clinically significant sleep disturbance — which is exactly why tracking sleep alongside symptoms is so revealing.

Can perimenopause cause anxiety and mood changes?

Yes. Hormonal fluctuations directly affect the brain systems that regulate mood, so increased irritability, anxiety, or low mood are common — often strongest in the days before a period. Women with a history of PMS or mood conditions may feel it more. These changes are physiological, not "all in your head."

Tracking with Harmoni®

Why should I track my symptoms?

Perimenopause is diagnosed from symptoms and history, not a single blood test. A couple of months of consistent data lets your clinician make a faster, more accurate assessment than a from-memory summary ever could — and it helps you see your own patterns and triggers along the way.

Does tracking perimenopause symptoms actually reduce them?

Research suggests it can. In a 2023 randomized controlled trial published in Menopause, 100 perimenopausal and postmenopausal women who tracked their symptoms daily for two weeks reported a 42% reduction in physical symptoms, compared with 12% in the control group, along with a significant reduction in negative emotions. The study was independent of Harmoni and used a simple daily record form. Harmoni is designed to make that daily habit effortless, by voice, with Siri, or in conversation.

What can I track in the app?

Harmoni by thePause covers the data points that matter most: symptoms (including hot flashes and energy), sleep, mood, daily check-ins, and more across nine trackers. Symptom severity is kept simple and honest — mild or impactful — so logging stays quick. If you use Apple Health, or Fitbit, sleep can flow in automatically and sit side by side with your own notes.

Can I log perimenopause symptoms by voice?

Yes. Harmoni works with Siri and has a conversational voice, so you can say how you feel or tell Harmoni what is going on in your own words and it logs the symptom for you. There are no buttons to press. Harmoni tracks 27 perimenopause and menopause symptoms this way, including hot flashes, brain fog, sleep, mood, and lowered drive.

How does tracking help at a doctor's appointment?

It replaces a subjective recap with objective data over time. Your My Insights report shows symptom frequency, severity trends, and sleep patterns month by month and day by day — formatted so a clinician can read it in under a minute and spend the appointment on you, not on reconstructing the timeline.

How long should I track before an appointment?

Aim for two to three months of consistent logging. That's enough to show how your cycle and symptoms vary, rather than a single week's snapshot. That said, don't wait if symptoms are affecting your quality of life — log what you can and start the conversation.

What is the best app for tracking perimenopause symptoms?

Harmoni® by thePause® is a perimenopause tracking app designed specifically for midlife: you log symptoms like sleep, mood, hot flashes, and energy, sync your wearable data, and Harmoni illustrates your trends and offers simple, clinician-backed suggestions to improve. Built with clinicians, with a free 7-day trial on iOS and Android.

What is the best menopause tracking app?

Harmoni® by thePause® supports every stage — perimenopause, menopause, and the years beyond. It goes beyond tracking: Harmoni combines your self-reported symptoms with wearable data, shows you the patterns, and suggests simple next steps you can act on or bring to your doctor.

Is there a free app to track perimenopause and menopause symptoms?

Harmoni® offers a free 7-day trial with full access to every feature — symptom tracking, wearable sync, trend insights, and suggestions. After the trial, a subscription keeps everything unlocked, and you can cancel anytime through your app store.

How is Harmoni different from period trackers like Flo or Clue?

Period trackers are built around predicting cycles. Harmoni® is built for perimenopause and menopause — when cycles stop being predictable. It tracks the symptoms that matter in midlife (sleep, mood, hot flashes, brain fog, energy) alongside your wearable data, illustrates the trends, and gives simple, clinician-backed suggestions rather than just a calendar.

About thePause® & Harmoni®

What is Harmoni?

Harmoni is an AI-powered perimenopause symptom tracker and hormonal health companion for women 30+. You can log symptoms by voice with Siri or simply tell Harmoni what is going on in your own words. She notices the patterns in your tracking — sleep, symptoms, mood, energy — and turns them into plain-language insights and gentle, midlife-specific guidance.

Can I export a report for my doctor?
Coming soon

My Insights generates a clean PDF — monthly and day-by-day — covering your symptoms, severity trends, and sleep. It's built for clinical readability so your doctor can scan it at the start of a visit and act on it.

Is Harmoni by the Pause available on iPhone and Android?

Yes — Harmoni by the Pause is available on both iOS and Android. Scan the code on our app page or search your store to download.

How much does it cost?

You can start with a free 7-day trial with full access to every feature. After that, it’s $9.99/month or $89.99/year US ($99.99 CDN). Through October 31, promo code OCT26 takes 25% off your first year of the annual plan — $67.49 US / $74.99 CDN. You can manage or cancel anytime through your app store.

Harmoni® by thePause® is a personal health and wellbeing tool, not a medical device. It does not diagnose, treat, or replace professional care. Always consult a qualified healthcare professional for guidance specific to you.