How to Keep a Health Journal

You’re struggling with your health. You have aches and pains, the doctors can’t seem to pinpoint the culprit and you know the extra weight you’re carrying can’t be helping the issue. You’ve tried all the fad diets, the magical Pinterest “nailed it” recipes and yet, nothing is working. Maybe the first step to change your health simply begins by keeping a health journal. Here’s how you can do that:

WHAT TO JOURNAL

There are so many facets that you could be journaling regarding health and fitness. The best thing to do is to break things down…

MIND

Begin each morning with a gratitude. Keeping a gratitude list will help start your mind and morning in a positive way. Our bodies cling to negative emotions which effects our health in large ways.

Record your goals, intentions, and routines.

When you have negative emotions and feelings, journal them and work through how to overcome. Go back to scripture and prayer to help clear your mind and reset your emotions. Continue to list your gratitudes when you are in a negative mindset – it will improve your mood greatly.

BODY

Record how your body is feeling. Record how much sleep you got, what your exercise was for the day (or perhaps why you DIDN’T exercise), your weight and measurements (which should be done on a weekly basis, not daily).

Keep track of how foods make you feel, your energy levels throughout the day, how your sleep is effected when you eat certain foods, and the consumption of all that you eat in a day.

If you feel tempted to eat something you don’t necessarily want to that will keep you from reaching your goals, “write before you bite” and process through WHY you’re tempted to take that bite.

If you have a tendency to not eat during the day, journal why, or what is keeping you from eating. “Too busy” can mask a multitude of realities.

SPIRIT

Read scripture, journal it, or journal your thoughts about it.

Journal your prayer, or simply list your prayer requests and praises.

Write your favorite hymn or worship song.

Record your forgivenesses. When you are feeling hurt, or discouraged, record why/how, and write out ways in which you can conquer those feelings.

BONUS

Keep track of how far you’ve come. If you don’t know where you’re starting, you’ll never know how far you’ve come. You don’t have to journal this daily – in fact it will have much greater impact if you do this once a week or once a month. Whatever timing you choose, make sure you keep track for your own sake. And don’t forget to reward yourself in a healthy fashion (like with a walk, bubble bath, pedicure, or massage) when you look back and see positive progress. When you have rewards in place it will encourage forward motion.

For a great journal template, sign up HERE for my FREE 7-day plan. You’ll also receive a  7-day meal and exercise plan too.