How to Create a Health and Wellness Journal and Establish Healthy Habits (2023)

A few months ago I made a decision to reduce my work hours and use the time to really focus on my health and wellbeing. Being a planner addict, of course, this was the perfect opportunity to create a Health and Wellness Journal! So, I customised a ring-bound planner with everything I needed to track my diet, sleep, moods, energy, habits and more. In this article, I share how I set up my wellness journal, along with some printable templates to help you create your wellness journal too.

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Choose your Health and Wellness Journal

To set up my health and wellness journal, I chose an empty ring-bound Time Planner from kikki.K. It’s a planner I’ve had for years so it’s great to be putting it to good use again!

kikki.K offers refill packs for their Time Planners so although I hadn’t used the leather planner for a few years it was quick and easy to update.

I added a Diary Refill pack that includes monthly calendars and weekly layouts. Plus, I purchased a set of lined and square grid paper inserts, a twin pack of notebooks especially for the Large (A5) Time Planner, and a pack of Customisable Tabs. This gave me the perfect starting point for my Health and Wellness Journal.

Customizing Tabs for Your Health and Wellness Journal

After adding a calendar and diary to my Time Planner, I needed to decide what sections I would divide the remainder of the planner into.

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If you usually use the bullet journaling method, think of each tabbed section in the ring-bound planner as a ‘bullet journal collection’.

To decide on what sections I needed in my wellness journal, I made a brain dump, or rough list, of the health and wellness topics that are important to me. This included things like food, moods, water intake, habit tracking, gratitude, yoga, meditation, self-care and daily journaling.

(Video) The Important First Step in Creating Healthy Habits That's Often Overlooked

Once I was clear on the topics I wanted in my health journal, I thought about how I could best arrange those topics within tabbed sections, without creating too many tabs. I also wanted to use up as many Tab Stickers from the kikki.K Customisable Tabs as I could.

I came up with the following sections:

  • Planning
  • Events
  • Food and Health
  • Goals
  • Habits
  • Journaling

This is how I use each section:

Monthly Calendar for Planning

The first Tab in my Health and Wellness journal is Planning. Within the planning section, I keep a monthly view calendar.

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This is where I plan upcoming health-related events or appointments or capture them after they have happened. It’s also a good place to keep track of medication, recurring symptoms such as a headache, mood fluctuations, or to mark the beginning of my menstrual cycle. The monthly view makes it easy to see everything in one place, recognise patterns, and make sure nothing important is forgotten.

Weekly Journaling of Events

The second tab in my Health and Wellness journal is Events. This is essentially a Diary, with a weekly spread for each week of the year.

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The weekly spreads are used for brief notetaking of the events of the day and how they impact on my health and wellbeing.

(Video) Wellbeing for Children: Healthy Habits

Printable Food and Health Journal

The third tab in my Wellness Journal is Food and Health. This is where I use the printable Food and Health Journal pages.

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How to Create a Health and Wellness Journal and Establish Healthy Habits (6)

Both the Food Journal and Health Journal (which can be purchased as a set here) provide enough space to record the details of my week. Here I can log the meals that I eat, my sleep, daily exercise, moods, stress levels and more.

This is a great way to recognise any patterns forming between my sleep, moods, diet etc.

If you’re trying to improve habits in any of these areas, for example, eat a healthier diet, eliminate particular foods, or exercise three times a week, the food and health log will help you stay on track, and measure results.

Goal Setting For Health and Wellbeing

The fourth tab in my Wellness Journal is Goals. I have written down some general goals on a sticky note, plus I use the 90-day goal planner printable to achieve more specific goals.

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The printable 90-Day Goal planner allows me to set one big goal to achieve in a 90 day period. This big goal gets broken down into three main projects that need to be completed in order to achieve my goal.

Finally, each project is broken down into several tasks that I can schedule into my planner. Working on these smaller tasks reduces overwhelm and I can focus on achieving my goal one step at a time.

(Video) How to Set Up a Health & Wellness Bullet Journal

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Establishing and Tracking Healthy Habits in Your Wellness Journal

The fourth tab in my wellness journal is Habits. Each month I print out a Monthly Habit Tracker page (download one for free in the Planner Lovers Resource Library) to insert into my Time Planner. It’s a simple design and I can quickly fill in the month, days of the week and the habits I’m going to track.

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You don’t have to wait for a new month to get started. As you can see in the above image, I started this tracker towards the end of February! Set up your tracker whenever you are ready.

In this particular habit tracker, I track habits that affect my health and wellbeing in a positive way. At the end of the day, I quickly run through the list of habits and place an ‘X’ in the boxes of the habits that were completed. Using colour coding helps me to see at a glance which healthy habits I’m successfully establishing, and which ones still need some work!

Gratitude, Creativity and Inspiring Quotes

The fifth tab in my Wellness Journal is Personal. In this section, I write my daily gratitude list and use brush markers to create hand-lettered versions of my favourite quotes. It’s also a good space for notetaking when reading an inspiring book or listening to a podcast.

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Learn more about the benefits of gratitude journaling, in this post.

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I’ve filled the Personal section with square grid paper from kikki.K. This allows for plenty of flexibility, whether I’m writing notes or getting creative with hand-lettering.

Daily Journaling

The final tab in my health journal is Journaling. This section is where I express how I’m feeling using longer form journaling. I can write about my health, moods and energy levels and expand on my daily notes from the Events section.

(Video) Bullet Journal - Healthy Habits

Journaling is filled with inserts of lined paper from kikki.K.

Reflection and Bringing It All Together

While journaling itself is a wonderful therapeutic tool that can help you learn more about yourself and your wellbeing, reflecting on your journaling can make it even more powerful.

At the end of every day, week or month, look back over the entries in each section of your Health and Wellness Journal. Celebrate your achievements and positive habits you’ve established, no matter how small they seem.

Look for patterns between diet, quality of sleep, stress, exercise, the events of your day and more. How are they affecting your health and wellbeing? For example, were you more tired during the week you missed your exercise sessions? Or did you exerience recurring headaches when you ate take-out too often? These insights can help you make little changes that will improve how you feel every day.

Remember, health and wellness look different for everyone. It’s important to avoid comparison, especially when using social media. Instead, focus on what is meaningful and valuable to you, and what makes YOU feel good!

When you reflect on your health and wellness journaling, can you see areas you would like to improve on? Use your Journaling section to explore these and establish more healthy habits!

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(Video) Create Healthy Habits / How to Create Healthy Habits / Make Habits Stick

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How do I create a health and wellness journal? ›

How To Start A Wellness Journal The Right Way
  1. Write about your daily activities. ...
  2. Keep a record of your stressors. ...
  3. Write about what you eat. ...
  4. Write down your thoughts and feelings. ...
  5. Record every time you exercise. ...
  6. If you have trouble sleeping it is good idea to track your sleep habits.
Jan 4, 2022

What is a health and wellness journal? ›

A wellness journal is a personal journal dedicated to keeping track of your health and wellness. People use wellness journals for both mental and physical benefits, as well as keeping track of goals in the areas of fitness, nutrition and mindset.

What should be included in a wellbeing journal? ›

If you're not sure where to start with your journal here are some ideas on the kind of things you can write about:
  1. Your day;
  2. Something in the media that you have a reaction to;
  3. Something from your past;
  4. Your hopes and dreams;
  5. Your worries;
  6. Your achievements;
  7. Your values;
  8. Things you are grateful for that day;
May 1, 2022

How do I create a wellness planner? ›

Tips To Create Your Personal Wellness Plan
  1. Assess Your Current Physical Wellness.
  2. Find Out What Exercise Is Right For You.
  3. Determine What Nutrition You're Getting and What You Need.
  4. Get the Right Amount of Sleep.
  5. Adjust Your Personal Wellness Plan.
Jan 23, 2017

How do I make a journal of my daily routine? ›

Recap: 6 Journaling Ideas
  1. Write down your goals every day.
  2. Keep a daily log.
  3. Journal three things you're grateful for every day.
  4. Journal your problems.
  5. Journal your stresses.
  6. Journal your answer to “What's the best thing that happened today?” every night before bed.
May 2, 2017

How do you start a self healing journal? ›

7 steps to a healing journal
  1. Start your journey from where you stand right now. ...
  2. Don't judge, just let the words flow. ...
  3. Dialog with yourself. ...
  4. Be thankful. ...
  5. A journal doesn't have to be written. ...
  6. Write in the third person. ...
  7. Revise past events.

What are the 7 components of health and wellness? ›

Wellness is commonly viewed as having seven dimensions: mental, physical, social, financial, spiritual, environmental, and vocational. These dimensions are interdependent and influence each other.

How do I start a health and fitness journal? ›

Here are a few tips on how to start a fitness journal and keep up with it:
  1. Pick a Journal You'll Use. ...
  2. Start With Your Goals. ...
  3. Track your Food Goals and Intake. ...
  4. Keep Track of How Often You Exercise. ...
  5. Write Down Your Emotions. ...
  6. Make It Visually Appealing. ...
  7. Make it Part of Your Schedule.

What is health and wellness examples? ›

Several key areas of your lifestyle are considered dimensions of overall Wellness. They include: social connectedness, exercise, nutrition, sleep and mindfulness. Each one has an impact on your physical and mental health.

What are the 7 daily wellness activities? ›

Tips for optimal physical wellness:
  • Exercise daily.
  • Get adequate rest.
  • Use seat belts, helmets, and other protective equipment.
  • Learn to recognize early signs of illness.
  • Eat a variety of healthy foods.
  • Control your meal portions.
  • Stop smoking and protect yourself against second-hand smoke.
  • Use alcohol in moderation, if at all.

What are 3 key elements of a successful wellness program? ›

There are three keys to increasing wellness program participation: culture, communication, and rewards. The right balance of these elements will help your company and your employees get the most out of your wise investment in wellness.

What are the 5 areas of wellness? ›

There are five main aspects of personal health: physical, emotional, social, spiritual, and intellectual. In order to be considered "well," it is imperative for none of these areas to be neglected.

How do you start a journal for beginners? ›

How to start journaling (and make it a habit)
  1. Find the journaling techniques that work for you. ...
  2. Let go of judgments (write for your eyes only) ...
  3. Keep expectations realistic. ...
  4. Create a writing routine. ...
  5. Journal about anything that comes to mind. ...
  6. Use journal prompts. ...
  7. Get creative.
Sep 3, 2021

What are the four 4 main types of personal wellbeing? ›

Social well-being. Development and activity. Emotional well-being. Psychological well-being.

What are the 6 pillars of wellbeing? ›

The Six Pillars of Wellbeing
  • Meaningful activity.
  • Stress management.
  • Exercise.
  • Helping others.
  • Sleep.
  • Social connections.

How do you structure a personal journal? ›

With that in mind, follow these steps:
  1. Step 1: Pick a Time for Journaling. ...
  2. Step 2: Select a Topic to Write About. ...
  3. Step 3: Journal for a Pre-determined Period. ...
  4. Step 4: Don't Stop To Edit. ...
  5. Step 5: Explore Your Thinking. ...
  6. Step 6: Stop and Tidy Up. ...
  7. Step 7: Review Your Journal Entries Regularly.

What are some daily journal prompts? ›

Daily Journaling Questions
  • Is there someone that you have not fully forgiven? How might you fully forgive them?
  • What was the hardest thing you've gone through in your life and how did you get through it?
  • What experience made you feel sad in the past? ...
  • What makes you feel angry? ...
  • What makes you feel anxious?

What are the negative effects of journaling? ›

5 Real Ways Journaling can be Harmful (+ Tips to Avoid it)
  • Journaling may cause you to overthink your life.
  • Journaling can be confronting at times.
  • Writing about negativity might cause you to spiral down.
  • You can get stuck inside your journal.
  • (Extra) Your words can be used against you if others read your inner thoughts.

What makes a good gratitude journal? ›

Write down up to five things for which you feel grateful. The physical record is important—don't just do this exercise in your head. The things you list can be relatively small in importance (“The tasty sandwich I had for lunch today.”) or relatively large (“My sister gave birth to a healthy baby boy.”).

How do you start a self reflection journal? ›

Start your day with a morning intention—just one sentence will do. Think about what you're looking forward to each day, as well as what you're grateful for at the moment. In the evening, revisit your morning journal entry and reflect on your day. Plus, you can set goals and put changes into action for tomorrow.

How do health and wellness blogs make money? ›

Here are the methods to make money from your health and wellness blog that we'll cover in this guide:
  1. Coaching and other Services.
  2. Affiliate Products.
  3. Information Products – ebooks, online courses, checklists, workbooks, toolkits.
  4. Advertising.
  5. Sponsorship.
  6. Physical Products.
  7. MLM / Network Marketing.
  8. Write a Book.

How do I start a health and wellness blog? ›

10 tips for writing a great health and wellness blog
  1. Reel the reader in. ...
  2. Position yourself as a health leader by using credible sources in your health blog. ...
  3. Use plain language. ...
  4. Keep it short. ...
  5. Be conversational. ...
  6. Connect to your readers with personal stories. ...
  7. Add visuals to your wellness blog. ...
  8. Update as needed.
Jan 27, 2021

How do I publish a wellness journal? ›

Submission to the Journal of Wellness is simple and quick. Just click: Submit a Manuscript and create a login, then fill out the required fields. The submitted manuscript is uploaded as a Microsoft Word or RTF document. The system will automatically generate a PDF for you.

How do I start a lifestyle blog for beginners? ›

How to Start a Lifestyle Blog and Make Money (2023)
  1. What is a Lifestyle Blog?
  2. Step 1: Pick a Lifestyle Blog Niche.
  3. Step 2: Choose a Blogging Platform.
  4. Step 3: Pick a Unique Domain Name.
  5. Step 4: Choose a Hosting Service.
  6. Step 5: Design Your Lifestyle Blog.
  7. Step 6: Create Core Pages.
  8. Step 7: Install Essential Plugins.
Jan 2, 2023

How do I start a personal wellness business? ›

Here are eight tips for starting a wellness business.
  1. Develop a Concept and Do Your Research. ...
  2. Know Your Audience. ...
  3. Get Qualified. ...
  4. Write a Business Plan. ...
  5. Create and Establish Your Brand. ...
  6. Think About Your Finances. ...
  7. Legal and Insurance Considerations. ...
  8. Nail Your Marketing Strategy.
Mar 5, 2021

How do you write a lifestyle? ›

This is possible with these surefire blogging tips:
  1. Write what you love. Your blog readers can feel if what you wrote is something you're passionate about or something you're forced to do. ...
  2. Be consistent. ...
  3. Have good business principles. ...
  4. Use captivating photos. ...
  5. Avoid blog drama. ...
  6. Have fun.

What should be included in a wellness blog? ›

20 Blog Post Ideas for Your Health Blog
  1. Share a research roundup. ...
  2. Write about myths and misconceptions about your condition. ...
  3. Blog about your favorite home remedies. ...
  4. Share the story of your diagnosis. ...
  5. Let followers know about nonprofits you support and how to get involved. ...
  6. Blog about clinical research.
Oct 25, 2022

What kind of topics would be covered in a wellness blog? ›

25 Wellness Topics To Blog About
  • 1 What are people struggling with right now?
  • 2 What's the new norm that my peolpe are trying to adapt to?
  • 3 What questions do they have?
  • 4 What do they desire right now?
  • 5 What are they searching for?
  • 6 What will make things easier for them?
  • 7 What will help to ease their minds?

Can I publish a journal for free? ›

Many free-to-publish and open-access journals and subscription journals from major publishers are “Free to author” by default. Some journals require an article processing charge (APC) but also have a policy allowing them to waive fees on request at the discretion of the editor.

Why is journaling good for wellness? ›

Research shows that regularly writing down what's on your mind can help you release emotions and make sense of what's going on in your life. Journaling also can help improve your relationships with others, lower your blood pressure and decrease symptoms of depression.

How much does it cost to publish in a journal? ›

Elsevier's APCs are set on a per journal basis, fees range between approximately $200 and $10,100 US Dollars, excluding tax, with prices clearly displayed on our APC price list and on journal homepages.

What are five items that must be included in a fitness journal? ›

What should you put in your fitness journal?
  • Record date/time.
  • Current body weight.
  • Food/calorie intake.
  • Workout or training method.
  • Mood.
Oct 25, 2018

How do I start my own fitness newsletter? ›

5 Tips for Creating a Killer Fitness Newsletter
  1. Make sure you have permission to email your audience (if you need it). ...
  2. Keep your newsletter content focused. ...
  3. Consider segmenting your audience. ...
  4. Balance text and design. ...
  5. Measure email performance and use results to test new things.
Feb 17, 2022

What is the content of a fitness journal? ›

A fitness journal means you have all the information you need to assess your current workout, make changes when necessary, track your progress and continually move forward in your fitness.


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