Wellness Tracker (Free Download)
I’ve always admired people who are able to stick to routines. In the past, it was something continually struggled with. I would inevitable find myself sacrificing things like self-care and healthy routines whenever I had a lot going on. But in the last couple years, things have changed for me. I’ve noticed the positive impact of having rituals and self-care routines as a part of daily life. It’s helped me stay grounded, reduce anxiety and has also motivated me to work on myself and inspire my patients to do the same.
I get questions from time to time about how to bring more self-care into your life. How to stick with things and how to make sure you are being intentional about the care and time you give yourself. It’s something that came organically into my life especially after I finished school and had to re-learn how to slow down and take care of myself. But I’ve also always looked for inspiration and tips from other people. I love reading and listening to motivating podcasts. I love watching videos on youtube about how people set up their day and what wellness rituals they have. I slowly incorporated things that resonated with me and started to notice that following my intuition on what would feel good for my mind, body and soul really helped me stick to things.
Side note: there are days when I don’t do any of these things though. I’m all for a good “do nothing and stay in PJs and watch Netflix” kind of day. I do that a lot. But that’s still self-care to me. I’m still listening to my body. For the most part, despite what the day actually looks like, I try really hard to do something healthy for myself daily. Whether it’s journaling or going for a walk or a yoga class. Or cooking a nourishing meal. Or drinking a bit more water. Taking some extra time on my skin care. Or having essential oils going and some relaxing music while I work on something. Or adding more greens to my meal. Or choosing to prioritize tasks so I’m not completely drained by the end of the day. Or letting myself off the hook for not cleaning/doing laundry/the dishes or any task that feels like a bit too much that day. Whatever it is, I try to have a little something for myself everyday.
I want to help you do the same. I’ve never created something like this before, so I am so very excited to share it with you.
Introducing: The wellness tracker!
What I’ve created to help you out is a free wellness tracking sheet! It’s a place where you can track all the things you are doing for yourself so that you hold yourself accountable and you can also see how certain things may be affecting you positively or negatively. This information is invaluable when it comes to preventative medicine and holistic health.
So let me dive a little deeper and give you more details on this wellness tracker.
What is it?
The wellness tracker is a weekly tracking sheet with ten wellness categories for you to choose from each week. These include sleep, hydration, nourishment, movement, skincare, reading, soul time, energy level, mood and symptoms. There are 4 charts per page (one for each week of the month). There is also room for writing your intention for the week and what wellness goals you want to focus on.
How do I use it?
There are a couple of ways you can use this sheet. First, you can use it to track all the things you are doing each week. So for hydration, you could record how many cups of water you had each day. Or for nourishment you could check off the days you added greens to your meals, or the days you cooked instead of eating out. For sleep you could record how much sleep you got each day or you could write down if you were getting up at night/the quality of your sleep.
Another way to use it is as a planner. You could write out at the top which wellness categories you want to focus on for the week. For example, let’s say you want to focus on soul time and movement. You would highlight those sections and plan out which days you are doing to do what. So maybe Monday, Wednesday and Friday you will write in your journal. And Tuesday and Thursday you will commit to going to a workout class or doing a workout video at home.
You could do a combination of both where you choose a couple categories, plan the days you want to focus on them and then track how you are doing for those categories. It’s really up to you how you want to use it. Your intuition can come into play here :)
Feel free to print it off and record manually or keep it on your computer or iPad and record directly onto the PDF.
How can this help me?
This tracking sheet can serve as motivation for you to work on your self-care practices. It can also help you see what you are actually doing throughout your week and give you a space to reflect on where you could do better as well as celebrate what you are already doing well.
I also find that it is so helpful to track what might be contributing to certain things you are experiencing. So for example, if you see at the bottom of each chart, there is room to rate your energy levels, your mood and any symptoms you might be experiencing (like headaches, digestive issues, pain, etc.). Let’s say you focus on hydration one week. At the end of the week, you can go back and look at the days you may have had lower energy or more intense headaches and then you can see how much water you were drinking each day and consider whether that may have been a factor. Then you know going forward what you really need to focus on to feel your best.
Do I need to do it every day?
No, you really don’t have to do it daily. I feel like this could be something you use when you want to get back on track with things or you need a little motivation. You could definitely do it daily, but it’s completely up to you. This is meant to support you and help you be more intentional with your self-care and shouldn’t be overwhelming. So use it as often as feels right to you.
I think that should cover the main questions that might come up, but please feel free to contact me or leave a comment below if you have more questions! When you download your tracker, there is an extra page that has instructions in case you need some more ideas of how to use each section.
I also really want to hear what you have to say. I made this sheet knowing how I approach my wellness, but I want to hear what is working and not working for you. If you have things you would like to see in your wellness tracker or want other downloadables, let me know. I had so much fun with this one, I definitely want to create more!
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