50 Ideas of What to Track on Your Wellness Page
Today we’d love to share with you a few ideas on how you can best utilize our incredible and helpful Wellness +Page. Truly, this page has a simplicity and adaptability that lends itself to fitting any goal or need in the realm of health.
Are you an athlete or workout guru with ambitious fitness goals?
Are you a parent or caretaker hoping to foster greater mental and physical stamina?
Are you working to create better habits around exercise and healthy eating?
Are you recovering from a recent surgery, injury or birth?
Are you living with chronic illness, pain, or physical discomfort?
Do you battle mental health challenges such as anxiety or depression?
Do you hope to increase your overall vitality and happiness through taking better care of yourself?
If your answer to any of these questions is yes, our Wellness page is a great option to consider adding to your next planner (if you don’t already have it!).
As you can see above, this +Page contains several helpful built-in features, including sleep tracking, energy/mood tracking, and water/vitamin intake tracking. Additionally, this page contains 7 blank tracking spaces for you to fill out based on your specific goals and needs. At the very bottom of the page, you can also see several lines for additional note taking. This section can be very helpful for expanding on goals or ideas that may not fit in the boxes above (i.e. exercise specifications - including descriptions/reps/sets, daily calorie intake goals, etc.) OR to use as a reflection/journal space (i.e. how your mood was affected by your sleeping patterns, which foods triggered physical symptoms, etc.). This +Page is designed to be added to your planner on a weekly basis, so as your needs change, you can adapt what you track!
Here are 50 ideas of what you can add to fill those 7 blank tracking slots in your Wellness +Page:
Exercise
This could be utilized as a simple checkbox, or as a space to briefly outline what you would like to do each day of the week
Cardio
This could be used as a checkbox, or to chart the type and/or duration of the cardio workout you accomplished
Upper Body Exercises
Consider noting the specific exercises at the bottom of your Wellness page
Either check the box, or specify what you were able to accomplish
Lower Body Exercises
Core Exercises
Posture Exercises
Physical Therapy Exercises
Daily Stretching
Naps
Take note of the nap’s duration and time of day
Sugar Consumed
This can be a Yes/No, or you can list specific servings consumed and/or items you ate
Processed Food Consumed
Fast Food Consumed
Sleep Disruptions
How many times did you wake up in the night?
No Screen Time 30 Minutes Before Bed
Taking Your Daily Medications
This could include short-term recovery meds or long-term daily meds
Children Staying Below Their Screen Time Limit
Keeping Within Your Screen Time Goal
A Daily Self-Care Task
Reading Personal Growth Book
Meal Prep
Breakfast
Plan out your meal, or track your calories
Lunch Meal Plan
Dinner Meal Plan
Snack Options
Total Daily Calories
Number of Veggie Servings
Number of Fruit Servings
Number of Protein Servings
Eating Vegan/Vegetarian
Headaches
Take note of location, duration, severity
Intentional Social Connections
This could look like calling a loved one or going out for coffee with a friend
Act of Service
Injury Recovery
You could consider rating your pain out of 10, or mobility out of 10
Daily Journal Entry
Daily Gratitude Statement
Therapy Goals
Specify your therapy goals in the lines beneath and check the box each day you remembered to work on your assignment
Doing A Value-Based Activity
Intentional Family Time
Consider charting sit down dinners, talking without screens, family outings/activities
Daily Showering/Getting Ready
Making Your Bed
Tidying Your Bedroom
Picking Up the Floors
Walking/Biking to Work
Taking the Stairs
Meditation
Prayer
Uplifting Reading
Kick Counting
For expecting mothers
Back Pain/Contractions
Kegel Exercises
For pregnant and postpartum mothers
How do you visualize yourself using our Wellness page?