How to use this tracker: Each day, score your energy, sleep quality, and mood out of 10. Tick any
symptoms that showed up. Add a short note if anything is worth remembering. You don't need to be perfect filling
this in, but even partial data over 14 days will start to show you patterns you have not been able to see before.
Score Guide (all three metrics)
Symptom Column Key
AAfternoon energy crash
BTired but wired at bedtime
CBrain fog / hard to concentrate
DFeeling flat or have low mood
ECold hands or feet
FWoke during the night
| Day |
Date |
Energy
/10 |
Sleep
/10 |
Mood
/10 |
A |
B |
C |
D |
E |
F |
Notes |
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| Day 2 |
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| Day 3 |
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| Day 4 |
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| Day 5 |
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| Day 6 |
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| Day 7 |
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| Week 2 |
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| Day 9 |
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| Day 10 |
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| Day 11 |
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| Day 12 |
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| Day 13 |
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| Day 14 |
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What I Notice
Which symptoms showed up most often?
Were there any patterns? (e.g. energy lower after poor sleep, worse on certain days)
What surprised you? What did you already suspect?
What do you most want to understand or change after doing this?