Pelvic Floor PT, Pelvic Pain, Peri-Menopause, Wellness, women's health

Journal for Your Health

The benefits of taking a moment each day to tune in.

Journaling is a great way to take a moment and check in with how you are feeling, how the day went and what you are grateful for. I find it extremely helpful when trying to help tease out some patterns and/or relationship between physical or emotional symptoms with menstrual cycle, stress and what’s going on in our lives. I use journaling and tracking with most of my clients, whether we are trying to track pain, mood swings or constipation to name a few. 

I’ve been journaling off and on since the days of locked diaries in junior high. I have come back to it recently to track my mood and energy with my cycle and perimenopause symptoms. There are a million different journals and planners out there (I think I’ve tried half of them at least) and what I have found worked best for me was a dot or bullet journal. It’s simple, completely customizable and it allows for a little creativity if you’re so inclined. 

Your “journal” can be whatever you want. A note on your phone, a blank notebook, a piece of paper or document on your computer. Try one way, if it’s not working, try something else until you find what works best. Don’t overthink it! 

I’m sharing a few of my journal pages with you today as an example and inspiration for you to start really tuning into how you’re doing. Feel free to use this exact example, or use it as a jumping off point. I find keeping it simple, allows me to stick with it. 

This first page has the basic prompts I use to track my day. How was my energy level? How am I feeling physically and emotionally? What went well, what didn’t and what I am grateful for. 

I also love a habit tracker. Maybe it’s because I love checking off a box, but this can help you set goals that you would like to become habits. This is also completely customizable. You could do a weekly or monthly tracker. It’s a quick, easy reminder of what your goals and priorities are each day. For me, I prioritize movement, sleep, putting my phone to bed at 9pm, reading and creative projects. At the end of the week, you can see how you did and adjust as needed for the next.

I hope this was helpful! If you want more information and inspiration on bullet journaling, I liked the book, Dot Journaling―A Practical Guide: How to Start and Keep the Planner, To-Do List, and Diary That’ll Actually Help You Get Your Life Together by Rachel Wilkerson Miller. Pinterest is also full of ideas, though that can be a black hole and leave you overwhelmed. 

Not sure where to start? Confused as to why you are feeling the way you are? Don’t have the time or energy to journal? If you’re ready to set the restart button and take control of your health and feel more like yourself again, let’s chat! I offer a free phone conversation so we can discuss your specific issues and what your goals are. I’ll discuss my approach and a strategy to get you there. Schedule a Phone Conversation.

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