The Stationery Nerd Wellness Journal

Yes, nerds, I made a wellness-tracking journal!

What gets measured, gets managed.” I’m sure you’ve heard this saying before and there’s no better application for the sentiment than when it comes to your pursuit of wellness. We live in a digital world and it’s easy to keep track of your exercise and steps with the smartwatch you wear. There are dozens of calorie-tracking apps for your phone, even ones where you just take a photo of your plate and the calories are calculated for you, or you scan the barcode on a box and the food is logged.

Digitally tracking my wellness goals is a great advancement from the time I set my goals 15 years ago. But I also know, being a Stationery Nerd, that analog tracking is better for the way my brain works. I need paper and pens and markers and stickers. And I need those things right alongside my digital devices, phone reminders, food trackers, step counters, and the little gremlins who watch me sleep and report my sleep quality score in the morning. But I still need a journal to track all those things in… which leads to the Wellness Journal.

Available at the Stationery Nerd Etsy Shop.

Designed by Stationery Nerd and printed locally in Michigan, USA.

For the past several months I’ve been hyperfocused on my health and well-being. I’m working on my stress management, better sleep habits, choosing healthier foods, being more faithful in taking my vitamins and supplements, and adding more deliberate exercise to my day. I’ve also been working on some other health-related goals. Earlier this year I was diagnosed with anemia (low blood iron levels) resulting in extreme fatigue and brain fog. This past year has been an eye-opener for me when it comes to my health and overall wellness.

What is Wellness?

Wellness is the ACTIVE pursuit of activities, choices, and lifestyles that lead to a state of holistic health. Wellness is often confused with terms such as health, well-being, and happiness however, wellness is associated with an active process of being aware and making choices that lead toward an outcome of optimal holistic health and well-being.

As I mentioned in my last article, for the past couple of years, I’ve been working an insane amount of hours. This means my own health took a backseat … not just a backseat, but I had packed it away in a suitcase and stowed it in the trunk of the car and forgot about it for more than 2 years. But now my health, wellness, self-care, and self-love are all back at the top of the priority list and I have jumped in headfirst. I’m all in on my wellness!

Wellness Journal - 2 cover options
The Wellness Journal by Stationery Nerd is a 90-day health tracker that gives you a focused journaling space to track progress toward your holistic health goals. Featuring a rigid plastic cover, 120 pages, 100gsm paper and wire-o spiral binding. Minimal page designs leave room for lots of creativity or customization for setting your goals. 

Designed by Stationery Nerd and printed locally in Michigan, USA. Available at the Stationery Nerd Etsy Shop.

Tracking your health goals for 90 days

The Wellness Journal by Stationery Nerd is a 90-day health tracker. It’s a way to set small “stepping stone” goals that lead up to your BIG comprehensive lifelong goal.

Why 90 days?

For me, 90 days seems doable. It’s long enough to make a difference but not so long that I feel like there’s no end in sight. I also like the idea of a short break between 90-day blocks of time. For instance, I started using a daily wellness tracker on September 19 and ended this 90-day cycle on December 14. This is the perfect time for a 2-week break because of all of the holiday celebrations (how many Christmas parties can one person attend anyway!). Then I’ll start the next 90 days of tracking right after the Christmas break. That will take me to the week of Easter before my next little break.

With this type of cadence, I will end the year with about 4 journals complete and 365 steps closer to my big wellness goals.

What should I track?

The first 24 pages of the Wellness Journal include in-depth information about the different dimensions of wellness, and what each one means and guides you through setting your own BIG and SMALL goals. The big goals are intended to be lifelong ones that you work on forever and continue to improve daily. The small goals are the stepping-stone goals you’ll work on in the next 90 days to help you get closer to your big wellness goal.

Health goals require tracking a lot of data. And being a nerd, I love data! Physical wellness seems to get all the attention in the wellness journals on the market these days and that’s because there’s a lot of stuff that goes into being physically healthy. So yes, you’ll track things like calorie intake, the number of steps you take or minutes of deliberate exercise, your weight, body measurements, and how much water you drink. You’ll have space to track your vitamin and medication routines, sleep quality, blood pressure, and glucose, if you want to track those things. But you’ll also track habits, routines, and the work you’re doing toward each of your 7 wellness goals. There’s a place to write what you’re grateful for and a daily time log to keep track of what types of wellness activities you’re doing throughout the day.

More Resources Coming Soon!

Visit this page again for more resources about how to use your journal, set goals, and customize your tracking pages.  In the works:✔ Video flip-through of Pam’s wellness tracking pages
✔ Printable tip-in pages to further customize your journal
✔ More fascinating rambling from Pam… 


A peek inside the Wellness Journal

health and fitness cover
tracking pages
habit tracking
midnight garden cover
physical wellness goals
compile stats log
filled in tracker page
goal setting page
Instructions page