Free 7-Day Stress & Sleep Journal

Notice patterns over a week

This journal helps you record how you feel alongside sleep and everyday routines. You can use it with or without a wearable. It does not measure cortisol or establish that one habit caused a change.

Download the blank CSV or . Entries you type stay in this page only; copy or print them before leaving. They are not saved or sent to analytics.

Choose one observation

Write a simple question, such as “How do I feel after different bedtimes?” Keep your notes descriptive. Avoid changing several routines at once and treating the result as proof of a treatment effect.

Day 1 Date and sleep timing How I feel Routine and context Optional wearable observation

Day 2 Date and sleep timing How I feel Routine and context Optional wearable observation

Day 3 Date and sleep timing How I feel Routine and context Optional wearable observation

Day 4 Date and sleep timing How I feel Routine and context Optional wearable observation

Day 5 Date and sleep timing How I feel Routine and context Optional wearable observation

Day 6 Date and sleep timing How I feel Routine and context Optional wearable observation

Day 7 Date and sleep timing How I feel Routine and context Optional wearable observation

Example entry — fictional sample

“Tuesday: bed 11:30 p.m., up 7:00 a.m.; felt tired on waking. Busy afternoon, coffee at 3 p.m., short evening walk. Watch HRV record from 6:40 a.m. available; no conclusion about cortisol.” These values are illustrative, not a recommended target or customer result.

At the end of seven days

Which routines were consistent? Which days were unusual?
Did the wearable data agree with how you felt? Note disagreements too.
What is one question to explore next week, or discuss with a clinician?

A short personal log cannot diagnose a disorder or distinguish coincidence from cause. Persistent symptoms deserve care independently of any score.

Continue with the Apple Watch guide, Cortisol+ methodology or free check-ins.