Tracking Symptoms & Habits
To gain an understanding of your body and your habits, use these simple questions to track your symptoms daily. As you make changes, notice the difference in your journal entries.
Symptom 1: Energy Levels
Minimal
Very Low
Enough to function
Better than average
High
Symptom 2: Energy Crashes (need for coffee, stimulants or naps)
Too many to count
8 more more
4-6
1-4
None
Symptom 3: Sleep Quality
Insomnia
Poor, hard to get out of bed
Ok, still a little tired upon waking
Restful, able to get out of bed with little trouble
Deeply restorative
Symptom 4: Sleep Duration
Wake up frequently, cannot get 1-2 hours solid sleep time
4 hours of sleep
6 hours of sleep
7 hours of sleep
8+ hours of sleep
Symptom 5: Motivation
None at all
Minimal
Enough to get things done
More than average
High
Symptom 6: Mood
Consistent
Variable
Changes when provoked
Changes and does not recover quickly
Changes and recovers quickly
Symptom 8: Brain Function
Poor all the time
Lower than previous baseline
Better earlier in the day
Fluctuates throughout the day
Better than ever
Habit 1: Sunrise Light (sun is less than 10 degrees above the horizon)
Not up at sunrise
<30 seconds
1-2 minutes
5 minutes
>5 minutes
Habit 2: UVA Rise Light (sun is between 10-30 degrees above horizon)
Not up for UVA light
<30 seconds
1-2 minutes
5 minutes
>5 minutes
Habit 3: ALAN (Artificial Light at Night)
Not at all
Once in a while
A few times a week
Daily but not consistently the whole evening
Consistently
Habit 4: Nutrition
No meals
Skip Breakfast
Eat meals / often snack
Eat breakfast + Meals. No snacking
Eat breakfast + Meals during daytime
Habit 5: Movement (Ideally outdoors or with open windows)
Any movement
Before sunrise / after sunset
Before sunrise on empty stomach
After sunrise on empty stomach
After Breakfast
Habit 6: Gratitude - Daily Practice
Infrequent, only when I remember
Once a week
A few times a week
Once daily
More than once daily