Keeping a well-being diary may help you to track your path to better health. A well-being diary can help you to record progress in many areas of your life, including your eating habits but also improvements in your physical activity achievements, sleep patterns, stress triggers, weight, waist measurement, blood pressure, resting heart rate, your emotions and any other aspects of your general health that you would like to improve. Keeping track of where you started and your progress over weeks and months may help you to maintain your motivation and continue to work towards your goal of a healthier lifestyle.
It’s like a healthy eating diary
A well-being diary is similar to a typical healthy eating diary though with a little more information. Design your own diary (use a notebook or your computer) that will help you to keep track of your overall health. Write down the things that you think affect your well-being. Are you tired? Stressed? Drowning in ironing? Write down anything that you think is affecting your well-being and ways in which you could make improvements. Take advantage of apps on your smart phone that can help you to count calories, monitor your sleep patterns, track how many steps you are walking everyday, and many other things, then write it all down at the end of the day. When exercising I keep track of the reps I can manage when doing push-ups and sit-ups. I am trying to build my strength so I do an extra rep in each set every week and I have improved over time (eg: week 1 = 5 reps/set, week 2 = 6 reps/set – I am now up to 15 reps/set). When I recognised that looking at a pile of ironing was stressful I made plans to change my wardrobe and now I choose clothe that need little ironing.
If you are concerned about the food you are eating (how much or how often) keeping a diary will help you to identify any areas that may be making it difficult for you to achieve your goals. Consider calories, nutrients and hydration. Perhaps you feel uncomfortable when exercising in the mornings, or you can’t lose that last bit of weight? Keeping a record of what you have eaten for breakfast, lunch and dinner, as well as snacks and drinks may help you to identify any problems or inconsistencies with your eating habits. For example, if you have reached a plateau with your weight loss progress you might decide that replacing your late night snack with a healthier option is the next step towards your overall goal. If you are always tired you might not be getting enough iron and you could decide to eat more meat or take an iron supplement.
Consider keeping a shopping list of all the foods and drinks that you want to keep to hand and stock up on when you get to the supermarket. Having your favourite healthy choices available will often help you to avoid unhealthy choices. Eating a balanced diet, containing all the nutrients you need is easier when your cupboards and refrigerator contain a wide range of foods – including fruit and vegetables, wholegrains, protein foods and dairy/alternatives. Keep a record of recipes that are your favourites or that you might like to try. Experiment with new foods even if you have to look to the internet to find out how to cook them – I suspect many of us have tried quinoa by now.
Keep track of your activity
Do you want to be fitter? Faster? Stronger? Leaner? Keep track of your daily activity. Consider keeping track of the time of day you are exercising, the time spent exercising, distance, cardio/intensity, weights/sets/reps, strength and performance. Write down your overall thoughts – did it work for you today? Was it a bad day? Try to do some activity every day and write it all down, so that you can assess your activity levels at the end of each week and each month. Compare your activity with your food intake, your sleep patterns or your stress levels. Can you see any patterns emerging? Do you need to make some changes?
Recent research has identified that our sedentary lifestyles are not healthy, so even keeping track of how many hours you spend sitting down and on your feet might provide useful information. Being more active is as simple as walking 10,000 steps a day, which is easier to achieve if you don’t use the car for short journeys (less than one mile). If you are feeling a bit sluggish in winter maybe it’s because you are a bit less active when the days are shorter and colder. In establishing a reason for the way you are feeling you can make a change and take some action to ensure that you start to feel better again.
Write down your goals, both short-term and long-term. A short-term goal might be to go for a 20 minute walk every day this week and then go for a hike on the weekend. A long-term goal might be to improve your blood pressure, run 5km in three months time, or lose weight. In establishing your long-term goal you can decide on the short-term goals (daily and weekly) that will keep you headed in the right direction.
What inspires you?
It can help you record your inspirations too. Did the Olympians inspire you to be more active? Perhaps your friends marriage inspires you to communicate better with your own family. Look for people who are working towards being happier or more grateful or more committed to their cause. Perhaps you have seen a quote that inspires you to make changes or keep going? Anything that helps you to maintain your focus on your goal is useful. Continue to look for inspiration as the weeks progress. Many people have experiences similar to yours and it can be incredibly useful to know that they continue to make progress, with good days and bad days a part of their journey, just as they will be in all of our journeys.
Your time is precious and you may not want to record everything you do or feel, but if the alternative is to go round-and-round in circles with little progress, then investing time in a well-being diary may be worthwhile. Try to keep a diary for three months and see if it is useful. Monitoring your progress as you work towards improved well-being can be very useful and you will inspire yourself when you can see the changes that you have managed and maintained.
Enjoy Good Food for Good Health