# Self‑Care & Wellness Tracker

## Dashboard Overview
A quick‑glance hub that pulls in key metrics from the underlying databases.  
> 💡 Tip: Pin this page to your sidebar for instant daily access.

- **Today's Mood**: Select from the Mood Tracker roll‑up.  
- **Water Intake**: Sum of today’s entries.  
- **Sleep Score**: Last night’s sleep rating.  
- **Top 3 Self‑Care Wins**: Linked view of the “Wellness Wins” database filtered to the past 7 days.

## Daily Log
Log everything you do each day that contributes to your wellbeing. Use the **Add entry** button to create a new row.

| Date       | Sleep (hrs) | Mood | Water (glasses) | Exercise (min) | Meditation (min) | Notes |
|------------|-------------|------|-----------------|----------------|------------------|-------|
| 2024‑06‑20 | 7.5         | 😊   | 8               | 30             | 10               | Felt energized after morning walk. |
| 2024‑06‑19 | 6.0         | 😐   | 5               | 0              | 5                | Skipped workout, low energy. |
| 2024‑06‑18 | 8.0         | 😄   | 9               | 45             | 15               | Great yoga session. |

> 💡 Tip: Set a daily reminder (Notion → Settings → Reminders) to fill this log each evening.

## Mood Tracker
A dedicated database to capture nuanced emotional states. Use emojis or a 1‑5 rating.

| Mood | Date       | Trigger / Context | Intensity (1‑5) | Reflections |
|------|------------|-------------------|----------------|-------------|
| 😊   | 2024‑06‑20 | Morning coffee    | 4              | Boosted focus. |
| 😔   | 2024‑06‑19 | Missed deadline   | 3              | Took a 5‑min breath break. |
| 😍   | 2024‑06‑18 | Finished book     | 5              | Felt accomplished. |

> 💡 Tip: Review the **Mood Trend** view (grouped by week) to spot patterns.

## Water & Nutrition Tracker
Track hydration and basic nutrition to ensure balanced intake.

| Date       | Water (glasses) | Breakfast | Lunch | Dinner | Snacks | Calories (est.) |
|------------|-----------------|-----------|-------|--------|--------|-----------------|
| 2024‑06‑20 | 8               | Oatmeal   | Salad | Salmon | Fruit  | 1,800           |
| 2024‑06‑19 | 5               | Toast     | Sandwich | Pasta | Chips  | 2,200           |
| 2024‑06‑18 | 9               | Smoothie  | Sushi | Stir‑fry | Nuts   | 1,650           |

> 💡 Tip: Use Notion’s formula `prop("Water (glasses)") * 250` to calculate milliliters automatically.

## Wellness Wins
Celebrate small victories. This database feeds the “Top 3 Self‑Care Wins” on the Dashboard.

| Win Description                | Date       | Category   | Impact (1‑5) |
|--------------------------------|------------|------------|--------------|
| Completed 30‑min yoga flow    | 2024‑06‑18 | Exercise   | 4            |
| Drank 9 glasses of water       | 2024‑06‑18 | Hydration  | 3            |
| Meditated before work (15 min) | 2024‑06‑20 | Mindfulness| 5            |

> 💡 Tip: Add a “Reward” property (e.g., “Treat yourself to a spa day”) to motivate consistency.

## Weekly Review & Planning
A template page that you duplicate each Sunday.

1. **Review Metrics** – Pull in roll‑ups from Daily Log, Mood Tracker, and Water Tracker.  
2. **Identify Patterns** – Note any recurring low‑mood triggers or hydration gaps.  
3. **Set 3 Focus Areas** – Example: “Add 10 min of stretching”, “Limit caffeine after 2 pm”.  
4. **Schedule Self‑Care Activities** – Create linked tasks in the **Tasks** database with due dates.

> 💡 Tip: Use Notion’s “Template Button” to generate a pre‑filled Weekly Review page automatically.

## Resources & Inspiration
Curated list of articles, podcasts, and apps that support self‑care.

| Resource Type | Title / Link                              | Why It Helps |
|---------------|-------------------------------------------|--------------|
| Article       | [The Science of Sleep](https://example.com) | Improves sleep hygiene |
| Podcast       | “The Calm Collective” – Episode 12       | Guided meditations |
| App           | Insight Timer (free)                      | 10 k+ meditation tracks |
| Book          | *Atomic Habits* by James Clear            | Habit formation strategies |

> 💡 Tip: Embed a Notion web bookmark for quick one‑click access.

## How to import into Notion
1. In Notion, click **Import** → **Markdown & CSV**.  
2. Select this `.md` file from your computer.  
3. Notion will create a page hierarchy matching the H2 headings.  
4. For each table marked as a database (Daily Log, Mood Tracker, etc.), click the three‑dot menu → **Turn into → Table – Full page**.  
5. Open each new database, add the appropriate **Property Types** (e.g., Date, Number, Select, Multi‑select, Formula) matching the column headers.  
6. Set up the suggested **Views** (Table, Calendar, Gallery, Board) and **Filters/Sorts** as described in each section.  
7. Duplicate the **Weekly Review & Planning** page using the “Duplicate” option to create a fresh template for each week.  

Your Self‑Care & Wellness Tracker is now ready to use—track, reflect, and thrive!