# Self‑Care & Wellness Tracker

## Overview
A holistic system to monitor your mental, physical, and emotional wellbeing. This template guides you through daily logging, habit tracking, and reflective journaling, helping you spot patterns, celebrate wins, and adjust routines for lasting self‑care.

> 💡 Tip: Spend 5 minutes each morning filling the **Daily Log**; consistency beats perfection.

## Daily Log (Database)
| Date       | Mood (1‑10) | Sleep (hrs) | Exercise (min) | Water (glasses) | Gratitude Note                              |
|------------|-------------|-------------|----------------|-----------------|---------------------------------------------|
| 2024‑06‑20 | 7           | 7.5         | 30             | 8               | “Loved the sunrise walk.”                  |
| 2024‑06‑21 | 5           | 6.0         | 0              | 5               | “Felt stressed at work, took a breathing break.” |
| 2024‑06‑22 | 8           | 8.0         | 45             | 9               | “Finished a yoga session; felt energized.” |
| 2024‑06‑23 | 6           | 7.0         | 20             | 7               | “Read a chapter of a self‑help book.”      |
| 2024‑06‑24 | 9           | 9.0         | 60             | 10              | “Great workout, proud of my consistency!”  |

*Properties explained*  
- **Mood (1‑10)**: Quick self‑rating of overall feeling.  
- **Sleep (hrs)**: Total sleep time (including naps).  
- **Exercise (min)**: Any movement that raises heart rate.  
- **Water (glasses)**: Approx. 250 ml per glass.  
- **Gratitude Note**: One thing you’re grateful for today.

> 💡 Tip: Use emojis in the **Mood** column (e.g., 😊 for 8‑10) to make the log visually intuitive.

## Habit Tracker (Database)
| Habit                | Frequency | Goal per week | Current Streak | Status |
|----------------------|-----------|---------------|----------------|--------|
| Meditate (5 min)     | Daily     | 7             | 4 days         | ✅     |
| No screen before bed| Daily     | 7             | 2 days         | ❌     |
| Read (30 min)        | Daily     | 7             | 5 days         | ✅     |
| Stretch (10 min)     | Daily     | 7             | 3 days         | ✅     |
| Journaling (5 min)   | Daily     | 7             | 6 days         | ✅     |

*How to use*  
- Tick the checkbox each time you complete the habit.  
- The **Current Streak** column updates automatically (via Notion formula) to show consecutive days.

> 💡 Tip: Keep the habit list under 7 items to avoid overwhelm; focus on the most impactful routines.

## Mood & Sleep Insights (Views)
Create two filtered views from the **Daily Log** database:

1. **Mood Calendar** – Calendar view showing Mood as a colored tag (green = 8‑10, yellow = 5‑7, red = 1‑4).  
2. **Sleep Tracker** – Table view filtered to **Sleep < 7** to highlight nights needing attention.

> 💡 Tip: Add a rollup in the **Mood & Sleep Insights** page that calculates average sleep and mood over the past 30 days for quick trend spotting.

## Reflection & Resources
A page for weekly reflections, articles, podcasts, and self‑care ideas.

| Week | Reflection Prompt                              | Resource Link                              |
|------|-----------------------------------------------|--------------------------------------------|
| 1    | “What small habit gave me the biggest boost?”| https://www.npr.org/sections/health/      |
| 2    | “How did my sleep affect my productivity?”    | https://www.headspace.com/meditation       |
| 3    | “Which stress triggers appeared most?”        | https://www.ted.com/talks/adam_grant_how_to_make_stress_your_friend |
| 4    | “What self‑care activity felt most restorative?”| https://www.wellnessmama.com/             |

> 💡 Tip: Schedule a 15‑minute “review slot” each Sunday to fill this table; it reinforces habit loops.

## How to import into Notion
1. **Create a new page** in your Notion workspace where you want the template.  
2. Click the three‑dot menu → **“Merge with CSV”** (or “Import”) and select this `.md` file.  
3. Notion will convert each Markdown table into a database automatically.  
4. For each database, open the **Properties** panel and adjust property types:  
   - Set **Date** columns to “Date”.  
   - Change **Mood (1‑10)** to “Number” (or “Select” with emoji options).  
   - Convert **Goal per week**, **Current Streak** to “Number”.  
   - Set **Status** to “Checkbox”.  
5. Create the suggested **Views** (Calendar, Table, Board) using the “Add a view” button and apply the filters shown in the **Mood & Sleep Insights** section.  
6. Duplicate the **Reflection & Resources** table into a new page if you prefer a separate weekly journal.  
7. (Optional) Add formulas for **Current Streak** and **Average Mood** as described in the tip notes.  

Your Self‑Care & Wellness Tracker is now ready to use—track daily, build habits, and gain insights for a healthier you!