Wellness Diary

Take Charge of Your Health & Wellbeing

Menopause is a time of change, and taking care of yourself—mind, body, and spirit—has never been more important. Our Weekly Wellness Diary helps you track your daily habits, recognize patterns, and make adjustments to better support your health. This diary is designed to help you track key aspects of your health and wellbeing during menopause. By recording your daily activities, symptoms, and habits, you can identify patterns and make adjustments to better support your body and mind.

✔ Fill out the diary each day – Track physical activity, sleep, mood, nutrition, and more.
✔ Be honest and consistent – This is for you! Noting even small changes can help.
✔ Look for trends – Over time, you may notice connections between habits and how you feel.
✔ Share with your doctor if needed – This can provide helpful insights for your healthcare provider.

Small changes can make a big difference! Use this tool to take charge of your wellbeing and feel your best. 💜 Your wellbeing is about more than just one thing—it’s a combination of different aspects of your life. Use this diary to check in with yourself and ensure you're giving each area the attention it deserves:

✔ Physical Activity

• Did you move your body today? (Walking, stretching, yoga, strength training, etc.)
• How did you feel after exercise?
• Any aches, pains, or fatigue to note?

✔ Nutrition & Hydration

• Did you eat balanced meals with protein, healthy fats, and fiber?
• Did you drink enough water?
• Any foods that triggered symptoms (hot flashes, bloating, headaches, etc.)?

✔ Sleep & Rest

• How many hours of sleep did you get?
• Any night sweats, wake-ups, or trouble falling asleep?
• Did you take time to rest and recharge during the day?

✔ Stress & Relaxation

• How was your stress level today?
• Did you take time to unwind? (Deep breathing, meditation, journaling, etc.)
• Any moments of joy or laughter?

✔ Mood & Emotions

• How did you feel overall today? (Calm, anxious, energized, fatigued, etc.)
• Any mood swings, irritability, or brain fog?
• What helped you feel good today?

✔ Social Connection & Support

• Did you connect with family, friends, or a support group?
• Did you feel supported and heard?
• Any moments of loneliness or isolation?

✔ Health & Medical Care

• Did you take your medications or supplements as needed?
• Any symptoms that were new or worse than usual?
• Any upcoming doctor’s appointments or tests to prepare for?

Download Your Weekly Wellness Diary

When you see your activities written down, it becomes clearer where you might want to add more movement, rest, or self-care. Plus, if you're working with a doctor or healthcare provider, your diary can give them valuable insights to help you reach your wellness goals.

Ready to start tracking your wellbeing?