Appendix D: Journal pages and trackers
These pages are designed to help you do one simple thing:
Notice patterns, then make small corrections.
You do not need perfect tracking. You need honest tracking.
Ayurveda becomes powerful when you can see:
- what helps you
- what drains you
- what repeats
Use these trackers for 7 days, 14 days, or 21 days. Print them, screenshot them, or paste them into a notes app. Keep it simple.
Quick navigation
- Tracker 1: Daily check-in (2 minutes)
- Tracker 2: Dosha qualities check
- Tracker 3: Meal timing and digestion (7-day grid)
- Tracker 4: Sleep runway (7-day grid)
- Tracker 5: Stress and nervous system
- Tracker 6: Pain and mobility (if relevant)
- Tracker 7: Cravings translator
- Tracker 8: 21-day home plan (daily tick boxes)
- How to review your trackers
Tracker 1: Daily check-in (2 minutes)
Date: ______________________
Morning
- Sleep (0–10): ____
- Wake time: ______
- Night waking? Yes / No
- Tongue coating: None / Light / Thick
- Energy (0–10): ____
- Mood: Calm / Busy / Irritable / Heavy / Other: __________
- Elimination: Comfortable / Strained / Constipation / Loose / Other: __________
Midday
- Appetite: Low / Normal / Strong / Variable
- Digestion after lunch: Light / Comfortable / Heavy / Acidic / Gassy
- Cravings: None / Sweet / Salty / Spicy / Snacky / Other: __________
- Movement today: None / Walk / Yoga / Strength / Other: __________
Evening
- Dinner time: ______
- Dinner felt: Light / Comfortable / Heavy / Acidic / Gassy
- Screens down before bed? Yes / No
- Breath practice done? Yes / No
- Mood now: Calm / Busy / Irritable / Heavy / Other: __________
One thing that helped today: ______________________________________
One thing that drained me today: ___________________________________
One small adjustment for tomorrow: _________________________________
Tracker 2: Dosha qualities check (quick)
Tick what feels most true today:
- ☐ Dry ☐ Oily
- ☐ Hot ☐ Cool
- ☐ Light ☐ Heavy
- ☐ Sharp ☐ Dull
- ☐ Mobile ☐ Stable
Today feels most like:
- ☐ Vata rising ☐ Pitta rising ☐ Kapha rising ☐ Mixed
One balancing action I will take today:
- ☐ Warmth ☐ Cooling ☐ Movement ☐ Stillness ☐ Earlier night ☐ Simpler meals
Tracker 3: Meal timing and digestion (7-day grid)
Use one line per day.
| Day / Date | Breakfast time | Lunch time | Dinner time | Felt after meals Light / Heavy / Acidic / Gassy | Walk after meals? Yes / No | Sleep (0–10) |
|---|---|---|---|---|---|---|
| 1 | ||||||
| 2 | ||||||
| 3 | ||||||
| 4 | ||||||
| 5 | ||||||
| 6 | ||||||
| 7 |
Patterns to look for:
- late dinners
- heavy dinners
- rushed meals
- cold drinks with meals
- no walking after meals
Tracker 4: Sleep runway tracker (7 days)
| Date | Dinner lighter than lunch? Yes / No | Dinner time | Screens down 45 min before bed? Yes / No | Breath practice before bed? Yes / No | Bedtime | Night waking None / 1x / 2x / 3+ | Wake feeling Refreshed / Okay / Tired / Wired | Notes |
|---|---|---|---|---|---|---|---|---|
Tracker 5: Stress and nervous system tracker
Date: __________
Stress level today (0–10): ____
Main stress trigger: Work / Family / Money / Health / Travel / Other: __________
Body signs: Tight jaw / Tight shoulders / Shallow breath / Stomach tension / Head heat / Other: __________
Mind state: Calm / Busy / Irritable / Heavy / Other: __________
One nervous system reset I did:
Breath ☐ Walk ☐ Quiet time ☐ Stretch ☐ Prayer ☐ Other: __________
One boundary I held:
No screens late ☐ No work messages ☐ No news ☐ Took a break ☐ Said no ☐ Other: __________
Tracker 6: Pain and mobility tracker (if relevant)
Date: __________
Pain today (0–10): ____
Where: Neck / Shoulders / Back / Hips / Knees / Other: __________
Pain quality: Dry-stiff / Hot-sharp / Heavy-dull / Moving / Other: __________
What helped: Warmth / Cooling / Movement / Rest / Therapy / Other: __________
What worsened: Cold / Stress / Late night / Heavy meal / Sitting / Other: __________
Mobility today:
Walk ☐ Mobility ☐ Yoga ☐ Strength ☐ None ☐
Tracker 7: Cravings translator (quick)
Time: ______
What I crave: Sweet / Salty / Spicy / Crunchy / Chocolate / Other: __________
Hunger level (0–10): ____
State: Calm / Stressed / Tired / Bored / Overstimulated
What I did first:
Water ☐ Meal ☐ Walk ☐ Breath ☐ Rest ☐ Other: __________
Result 20 minutes later: Better / Same / Worse
Notes: __________________________________________
Tracker 8: 21-day home plan checklist (daily tick boxes)
Day: ______
Meals
☐ Three clear meals
☐ Lunch most complete
☐ Dinner lighter than lunch
Movement
☐ 10-minute walk after a meal
Evening
☐ Screens down before bed
☐ 6 slow breaths before sleep
Mind and nature
☐ 10 minutes outside or 10 minutes of silence
Notes: __________________________________________
How to review your trackers (the simple way)
After 7 days, look for:
- late dinners linked to poor sleep
- heavy dinners linked to morning fog
- irregular meals linked to cravings
- screen nights linked to anxiety and night waking
- walking linked to better digestion
- warm simple meals linked to steadier appetite
Then choose one change for the next 7 days.
Ayurveda is not about doing everything. It is about doing the one thing that works, consistently.
