How Tracking My Migraines and Exercise Changed Everything (And the Notebook I Created to Help You Too)

Hey friend,

Let me tell you about the worst few weeks of my life – the nausea that wouldn’t quit, that stubborn right-sided migraine that became my unwanted shadow, and how I finally took control. But more importantly, I want to share exactly why I created this tracking notebook that changed everything for me (and can for you too).

The Breaking Point

There I was – popping painkillers like candy, using every massage tool I owned, stretching like a yoga instructor, yet still feeling like garbage every single day. The migraine was bad enough, but the constant nausea? That’s what finally drove me to the doctor.

That doctor’s visit changed everything. After weeks of suffering, I got my answer: acid reflux (seriously?!) combined with tension headaches from my terrible slouching habit. But here’s what really surprised me – my doctor didn’t just write a prescription. Instead, she gave me what turned out to be my most powerful healing tool: ‘Start tracking everything,’ she said. ‘Every date. Every symptom. Every time that pain spikes or nausea hits. Write it all down.’

Why I Created This Notebook

At first, I tried using random pieces of paper and sticky notes. Big mistake. Within days I had:

• Coffee-stained notes in my bag
• Half-filled pages flying around my desk
• Zero organization when I needed to show my doctor

That’s when I realized I needed something better. Something that would:

1. Keep all my tracking in one place
2. Help me spot patterns over time
3. Be presentable enough to show my doctor
4. Record medication details (super important since I have allergies)

The Exercise Tracking Game-Changer

Here’s something I learned the hard way: not every exercise works for every body. At first I tried following random YouTube workouts, only to end up with more pain. That’s when I added exercise tracking to my notebook.

Why track exercise?

• Identifies which movements help vs. hurt
• Shows how activity affects pain levels
• Helps create a personalized workout plan
• Prevents overdoing it (especially important as we age)

What Makes This Notebook Different

After months of trial and error, I designed the perfect tracker with:

1. The Pain & Migraine Log
Every time I felt that familiar throb, I’d record:

• Date and exact time
• Pain level (1-10 scale)
• Location (right temple? behind eyes?)
• Possible triggers (that late coffee? poor sleep?)
• What helped (ice pack? specific med?)

2. Exercise & Movement Tracker
Now I carefully log:

• Type of exercise (yoga? walking? weights?)
• Duration and intensity
• Pain level before and after
• Any modifications needed
• How I felt 24 hours later

3. Monthly Summary Pages
At the end of each month, I’d transfer key info to see the big picture:

• Most common triggers
• Most effective relief methods
• Which exercises helped most
• Pain frequency and intensity trends

4. Medication Records
As someone with medicine allergies, this was crucial:

• Blank pages to note dosages
• Reactions to new medications
• Doctor’s instructions

5. Posture & Movement Tracking
Because my “tech neck” was making everything worse:

• Daily posture check-ins
• Simple exercises that helped
• How movement affected my pain

The Transformation

After 3 months of consistent tracking:

• I identified coffee after 2pm as a major trigger
• Discovered certain neck stretches reduced pain by 50%
• Learned that yoga helped but HIIT made things worse
• Could show my doctor clear patterns instead of vague complaints
• Finally broke the cycle of guessing and suffering

Your Turn

I created this notebook because:

1. Random notes get lost – this keeps everything organized
2. Monthly summaries reveal what daily tracking misses
3. Doctor visits become more productive with clear data
4. Medication records could literally save your life
5. Exercise tracking prevents injury and finds what works for YOUR body

If you’re tired of:

• Feeling like a prisoner to your pain
• Wasting time at doctor’s appointments with no answers
• Repeating the same mistakes because you forgot what caused last week’s flare-up
• Wondering why some exercises help while others hurt

…then this notebook is for you.

[Get Your Tracking Notebook Here]

It’s not magic – but it is the system that finally helped me understand my body and start healing. No more flying papers. No more forgotten triggers. Just clear, organized tracking that actually helps.

Special Bonus: Exercise Guidelines

Through my tracking, I discovered these golden rules:

1. Start slow – 10 minutes is better than 0
2. Listen to your body – some soreness is good, sharp pain is bad
3. Track the after-effects – how do you feel 24 hours later?
4. Modify as needed – chair yoga counts!
5. Consistency beats intensity – better to move daily than go hard once a week

P.S. If you’re hesitating, I completely understand – I know starting a health journal can feel overwhelming—I almost didn’t do it either. But here’s what convinced me: just three days of tracking my pain, movement, and meds revealed more than months of guesswork. That’s why I designed this notebook to be 5×8 inches—small enough to toss in your bag, light enough to carry everywhere, but with enough space to actually use. Because when a migraine hits or reflux flares, you shouldn’t have to scramble for random scraps of paper (we’ve all been there).

Consistency is everything. Miss one episode? That could be the clue you needed. Forget to log a medication? That might be the one you react to later. This notebook keeps it all in one place—so when your doctor asks, “How often does this happen?” or “What makes it worse?”, you’ll have answers, not shrugs.