Tracking Templates¶
What gets measured gets managed. These templates help you track symptoms, identify patterns, and see progress that's often invisible day-to-day.
Don't Overcomplicate It
Start with the Daily Symptom Journal. Add other trackers only if they'd be helpful. Some people thrive with detailed tracking; others find it burdensome. Find your balance.
Daily Symptom Journal¶
Use this template daily, ideally at the same time each day (evening works well for reflecting on the full day).
Template¶
Daily Symptom Journal
Date:
Morning Stiffness¶
| Metric | Value |
|---|---|
| Duration (minutes) | |
| Severity (0-10) | |
| Locations |
Pain Levels (0-10)¶
| Time | Level | Notes |
|---|---|---|
| Morning | /10 | |
| Afternoon | /10 | |
| Evening | /10 | |
| Average | /10 |
Worst moment:
Sleep (Previous Night)¶
| Metric | Value |
|---|---|
| Hours | |
| Quality | /10 |
| Times woken |
Notes:
Energy (0-10)¶
| Morning | Afternoon | Evening | Overall |
|---|---|---|---|
| /10 | /10 | /10 | /10 |
Exercise Completed¶
- Morning stretches (Daily 8)
- Evening stretches (Daily 8)
- Invisible exercises at work
Notes:
Diet¶
| Metric | Status |
|---|---|
| On protocol | Yes Mostly No |
| Cheats/deviations | |
| Water intake | oz |
Supplements¶
| Metric | Status |
|---|---|
| All taken | Yes Partial No |
| Missed |
Cannabis/CBD (if applicable)
| Dose | Amount |
|---|---|
| Morning CBD | mg |
| Evening CBD | mg |
| Evening THC | mg |
Effects noted:
Notes & Observations¶
| Category | Entry |
|---|---|
| What went well | |
| Challenges | |
| Patterns noticed |
Weekly Progress Review¶
Complete every Sunday to see patterns and trends.
Template¶
Weekly Progress Review
Week of: to
Pain¶
| Metric | Value |
|---|---|
| Average daily pain | /10 |
| Best day | /10 |
| Worst day | /10 |
| Trend vs. last week | Better Same Worse |
Morning Stiffness¶
| Metric | Value |
|---|---|
| Average duration | minutes |
| Trend vs. last week | Better Same Worse |
Sleep¶
| Metric | Value |
|---|---|
| Average hours | |
| Average quality | /10 |
| Trend vs. last week | Better Same Worse |
Energy¶
| Metric | Value |
|---|---|
| Average daily energy | /10 |
| Trend vs. last week | Better Same Worse |
Movement Compliance¶
| Activity | Days |
|---|---|
| Morning stretches | /7 |
| Evening stretches | /7 |
| Invisible exercises | /7 |
Diet Compliance¶
| Metric | Value |
|---|---|
| Days fully on protocol | /7 |
| Major deviations | |
| Meal prep completed | Yes No |
Supplement Compliance¶
| Metric | Value |
|---|---|
| Days with full supplements | /7 |
| Missed doses |
Wins This Week¶
Challenges This Week¶
Adjustments for Next Week¶
Notes¶
Monthly Assessment¶
Complete at the end of each month for bigger-picture tracking.
Template¶
Monthly Assessment
Month:
Symptom Comparison¶
| Metric | Month Start | Month End | Change |
|---|---|---|---|
| Pain (0-10) | /10 | /10 | /10 |
| Stiffness (min) | |||
| Sleep quality | |||
| Energy (0-10) | /10 | /10 | /10 |
Functional Improvements¶
What can I do now that I couldn't do at month start?
Protocol Compliance¶
| Protocol | Compliance |
|---|---|
| Diet | % |
| Supplements | % |
| Exercise | % |
Bloodwork (if done this month)
| Marker | Result | Goal |
|---|---|---|
| CRP | <3.0 | |
| ESR | <15 | |
| Vitamin D | 50-70 | |
| Other |
Body Composition (if tracking)
| Metric | Value |
|---|---|
| Weight | |
| Notable changes |
Major Wins¶
Ongoing Challenges¶
Protocol Adjustments Made¶
Goals for Next Month¶
Questions for Healthcare Provider¶
Food & Symptom Correlation Tracker¶
Use this when trying to identify food triggers or when reintroducing eliminated foods.
Template¶
Food & Symptom Correlation Tracker
Date:
Test Details¶
| Field | Value |
|---|---|
| Food/substance being tested | |
| Amount consumed | |
| Time consumed |
Baseline (before consuming)¶
| Metric | Value |
|---|---|
| Pain | /10 |
| Energy | /10 |
| Mental clarity | /10 |
| Digestive status |
+30 Minutes¶
Changes noted:
+2 Hours¶
| Metric | Value |
|---|---|
| Pain | /10 |
| Energy | /10 |
| Mental clarity | /10 |
| Digestive status | |
| Other symptoms |
+6 Hours¶
| Metric | Value |
|---|---|
| Pain | /10 |
| Energy | /10 |
| Mental clarity | /10 |
| Digestive status | |
| Other symptoms |
Next Morning¶
| Metric | Value |
|---|---|
| Pain | /10 |
| Morning stiffness | minutes |
| Sleep quality | /10 |
| Energy | /10 |
| Other symptoms |
Conclusion¶
- No reaction — safe to include
- Mild reaction — limit quantity/frequency
- Significant reaction — eliminate
- Need to test again to confirm
Notes:
Exercise Progress Tracker¶
Track improvements in flexibility and strength over time.
Daily 8 Progress (Monthly Check)¶
Daily 8 Progress
Date:
Cat-Cow¶
| Assessment | Response |
|---|---|
| Spinal mobility (1-10) | /10 |
| Can feel individual vertebrae | Yes Somewhat No |
Child's Pose¶
| Assessment | Response |
|---|---|
| Hips to heels | Full 75% 50% <50% |
| Forehead to floor | Yes With support No |
90/90 Hip Stretch¶
| Assessment | Response |
|---|---|
| Can sit in position | Flat Elevated " |
| Forward fold depth |
Hip Flexor Stretch¶
| Assessment | Response |
|---|---|
| Can maintain pelvic tuck | Yes Mostly No |
| Hold duration comfortable | seconds |
Doorway Pec Stretch¶
| Assessment | Response |
|---|---|
| Positions completed | Low Mid High |
| Shoulder stays down | Yes Mostly No |
Spinal Twist¶
| Assessment | Response |
|---|---|
| Knee to floor | Yes Close Far |
| Shoulder stays down | Yes Mostly No |
Calf/Hamstring¶
| Assessment | Response |
|---|---|
| Calf stretch distance from wall | inches |
| Hamstring: foot height on wall | inches |
Legs Up Wall¶
| Assessment | Response |
|---|---|
| Can stay comfortably | minutes |
| Legs straight | Yes Slightly bent Bent |
Invisible 8 Habit Tracker¶
Invisible 8 Weekly Tracker
Week of:
| Exercise | Mon | Tue | Wed | Thu | Fri | Sat | Sun |
|---|---|---|---|---|---|---|---|
| Stomach Vacuum | |||||||
| Calf Raises | |||||||
| Scapular Slides | |||||||
| Glute Squeezes | |||||||
| Neck Retractions | |||||||
| Shoulder Blade Sq. | |||||||
| Hip Circles | |||||||
| Wrist Circles | |||||||
| Daily Total |
Tips for Effective Tracking¶
Do's¶
- Be consistent: Same time of day, same metrics
- Be honest: Tracking inflated numbers helps no one
- Review regularly: Weekly reviews catch patterns; monthly reviews show trends
- Celebrate wins: Note improvements, no matter how small
- Adjust based on data: Use tracking to make informed protocol changes
Don'ts¶
- Don't obsess: Tracking should take 5 minutes, not 30
- Don't track everything: Start with core metrics, add only what's useful
- Don't compare to others: Your baseline and progress are your own
- Don't give up on bad days: One data point doesn't define a trend
Pattern Recognition¶
Look for:
- Time patterns: Worse in morning vs. evening? Worse on certain days?
- Food correlations: Symptoms worse after specific foods?
- Activity correlations: Better or worse after certain activities?
- Sleep impact: How does sleep quality affect next day?
- Weather patterns: Some people notice weather affects symptoms
Digital Options¶
If paper isn't your style:
| Option | Best For |
|---|---|
| Spreadsheet (Google Sheets/Excel) | Custom tracking, automatic charts |
| Notion/Obsidian | Integrated tracking + notes |
| Health apps | Pain tracking: CatchMyPain, PainScale |
| Habit apps | Exercise tracking: Streaks, Habitica |
| Simple notes app | Quick daily entries |
The best system is the one you'll actually use.
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