Shadowboxing with the Wolf: Starting a Health Control Journal

Clementine
Sep 19
3 min read

Updated: Sep 21

word to know

control journal—a progress monitoring tool for tracking your tasks, habits, moods, and symptoms as you work toward personal goals

related commonplace topics

• ecosystems

• habits of mind

• morale

Monitoring my health symptoms sometimes feels like I’ve met the wolf that ate Little Red Riding Hood’s grandma. The responsibility is daunting and monstrous, and I forget why I’m doing it. I get isolated deep in the woods of pain and fatigue with nothing to show for it.

Why did I start a health control journal?

One day, I figured I would track my symptoms on paper to identify patterns. I learned that this strategy is called a control journal. I created lists, charts, and calendars so I could record daily, weekly, monthly, and yearly. Looking back, I could see the effects of treatments and habits.

What makes a tracker helpful?

I don’t want a cumbersome method of tracking that devours my time. I know that too many details are hard to keep up with, but too little won’t yield rich conclusions. I try to stay realistic about the amount of recording I’m willing to do each day. I also decorate my trackers and use colors I prefer so that I will want to keep tracking.

What makes a symptom or habit worth tracking?

In some ways, I don’t know what to track; that’s what I am trying to discover. But, I’ve found the best symptoms or habits to track are specific, measurable, and recurring. I emphasize things that affect me within a week’s time, but I also evaluate over the longterm.

How do I use my results?

I try not to manufacture answers to my own questions. I realize that surprises are part of interpreting my data as it is. I might find some results predictable, but new information will present itself. My habits and life inputs change from time to time, which reflects in my trackers.

I look for patterns in my results and then correlate those with my upcoming plans. I make time adjustments, like creating shorter but more frequent working blocks. I also note what exacerbates my symptoms. Optimum times of day and other compatibilities become apparent. This might mean I can’t do intense activity outside in the heat of the day or go to loud activities late at night.

Observing my own behavior and feelings requires a balanced view. I try to remember my intention for keeping a control journal: to create a stable touchstone for wellness. If I am too vigilant, I often exhaust myself and increase my pain, only to simply record eventualities. But I can’t be too lax either.

At first, I only saw negative patterns, and I could get discouraged. I decided I wanted an easy conversation with myself. I was holding myself accountable and making gentle changes. As I continued, I fostered strong mindsets about my health, and I could see setbacks without losing faith in myself. Like many of us, though, I’m still learning how to lean into the support of others.

Final Thoughts

With my health control journal, I have a place parallel to real life to off-load the stress of my symptoms. In the same way, positive behaviors and changes speak back to me. I celebrate my progress and my endeavor to know myself better. If you would like to start a health control journal, consider Clementine’s Flowers Health Pages ($7.99) or Clementine’s Portrait Health Pages ($7.99).