Wellnesting | Creating a Happy Handmade Home

A Free Wellness Tracker For You


After fasting and detoxing several times over the years, I have to come to learn that journaling is the key to keeping everything on track. It’s funny how quickly you forget what you ate for lunch or whether you’re working on your second cup of coffee or your fifth, and over the course of a week, all those little slips add up.

So in order to introduce a little accountability into my daily routine, I decided to challenge myself this week to completing a wellness journal. It’s supposed to track everything from diet and exercise to supplements and mental health throughout the day, so that by the end of the week I can pinpoint any particular foods or habits that may be affecting me negatively (ahem, fifth cup of coffee). Not only that, but I find that the act of writing things down encourages me to really stick to my goals rather than cave the second I come face to face with a donut.

If you would like to download your own PDF copy, go here.

Here’s how it works:

  1. Begin by filling in the date as well as the time you woke up at the top
  2. Track the quantity and quality of foods you eat throughout the day (Organic produce? Home cooked? Restaurant?) as well as any symptoms you experienced following your meal. I also like to record the time I ate each meal to help me make better connections between food and reactions.
  3. In the notes section track your mood, any symptoms you may be experiencing, how you’re feeling overall, or any dreams you had the night before. Anything that may be playing a role in your health.
  4. Record the amount of water you drink, the type and amount of supplements taken, your activity level, and anything you did to care for yourself mentally (prayer, meditation, yoga, etc)
  5. Right before going to bed, fill in the time you went to sleep

After doing this for a week or two, try reviewing each day's notes to see if you can pinpoint the cause of any issues you may have had.