There’s no better time than now to begin tracking the healthy decisions and challenges we face on a daily basis.

In order to change bad habits, a health journal helps track your triggers for unhealthy behavior. While keeping a health journal may connote counting calories, modern health journals can help you track your mindful minutes, healthy hydration levels, or even identify potential allergens or ingredients in your diet that cause you not to feel your best.

Steps to keeping a health journal

Decide on digital or analog

Some people do best with a paper journal– it also provides space to write down notes or feelings from the day. There are lots of pre-designed journals you can buy, or if you’d prefer, you can use bullet journaling to create a custom structure that works for you.

If you decide to track your journal digitally, check out one of these apps. Want to go a little lower tech? Email your daily health journal to yourself with a standard title, so you can track your entries via one search of the inbox.

What are you going to track in a health journal?

Before you begin, brainstorm your personal goals and set dates at which they’ll be accomplished. Good time periods to use are daily, weekly, or quarterly.

Things to track in a health journal + examples

  • Personal habits: I will exercise for 30 minutes a day, three times a week.
  • Potential allergens/sensitivities
  • Personal growth and development: I’ll track 80 out of the next 90 days in my health journal.
  • More frequent exercise
  • Improved working memory: I will do one sudoku puzzle a week.
  • Reduced number of visits to general or other health practitioner.

Tracking Diet in a Health Journal

To discover more about your relationship with foods, log your diet for the day. Include breakfast, lunch, dinner and snacks. You can get as detailed as calories, fat, sodium, protein, sugar and other nutritional information consumed at each meal. This is where a meal tracking app can come in handy.

Leave a final section for comments or to include anything else that comes to mind.

Our portion-controlled meals are also an easy way to track calories in your health journal.

With 1200, 1600 and 2,000 calorie options, you can take guesswork out of your daily calculations.

Use your digital calendar and reminders

The biggest habit to set will be tracking your health journal. Pick a couple times each day after meals to schedule a daily reminder to update your journal, then stick to it!

About Farm to Fit’s Weekly Meal Delivery Service

Farm to Fit is a Portland-area healthy meal delivery service with operations the greater metro region, Vancouver, Wash. and Salem. Each week, we craft fully prepared, locally sourced, portion controlled meals. Our in-house culinary team’s rotating weekly menus offer paleo, keto, low-carb, diabetic-friendly, and Whole30-approved options.