"Me Time" Migraine Bullet Journal

Written and verified by Holly Hazen

Me Time! Migraine Bullet Journal - Daily Habits, Recipes & Gentle Routines Just for You

Simple habits, trackers, and recipes to support you, especially on challenging days.

Living with migraine is more than just dealing with pain, it’s about finding gentle, practical ways to support yourself every day.

That’s why I created this free downloadable journal to help you track your habits, plan nourishing meals, and embrace some new routines that fit into your life between migraine attacks.

If you’ve ever wished for a simple, organized way to track your health, plan your days, and keep migraine triggers in check, this Migraine Bullet Journal is for you.

It’s not about doing everything perfectly. It’s about giving yourself a compassionate space to plan, reflect, and keep the important habits that help you feel better most days. Inside, you’ll find practical tools from habit trackers and meal planners to anti-inflammatory recipes and migraine-specific tips - all in one place.

Download it today and make it your go-to self-care planner for migraine relief and prevention.

"Me Time" Migraine Bullet Journal

What's Inside

• Daily trackers and journals for food, water, sleep, fitness, and self-care

• Gentle habit ideas that fit easily into your day... no perfection required

• 10 Migraine-friendly recipes to nourish and energize you between attacks

• Weekly reflections to help you notice patterns and celebrate small wins

• Personal notes and links to my favorite migraine resources
  
  

Download Your Free Migraine Bullet Journal Here

Enter your email address below to get the download link for your copy of the Me Time! Migraine Bullet Journal. Start some new or support current reliable routines today and take your first small step toward better days.

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Macronutrients & Micronutrients - Why They Matter for Migraine Care

What you eat matters - especially when you live with migraine attacks.

Macronutrients - carbs, proteins, and healthy fats - are your main energy sources. Balancing them helps you avoid energy crashes that can lead to migraine symptoms. For example:

• Pair protein with complex carbs to keep blood sugar stable.

• Include healthy fats (like olive oil or avocado) for steady energy and hormone balance.
  
  

Micronutrients - vitamins and minerals - may be small in quantity but can make a big difference. Research has linked certain nutrients, like magnesium, vitamin B2 (riboflavin), and CoQ10, to migraine prevention. The journal will help you spot where you might need more of these, and how to get them naturally.

Think of food as part of your migraine toolkit not just fuel, but also support for your brain, hormones, and nervous system.

Hydration, Sleep & Movement: Your Non-Negotiables

These three simple habits are the foundation of migraine prevention.

Hydration: Even mild dehydration can trigger a migraine. Tracking your daily water intake can help you avoid unnecessary attacks. You’ll get a hydration log in your migraine bullet journal so you can stay on top of it without overthinking.

Sleep: Irregular sleep patterns are a common migraine trigger. The journal’s sleep tracker helps you see how rest impacts your symptoms, so you can build a routine that works for your body.

Movement: You don’t need intense workouts, in fact, too much can make symptoms worse. Gentle, consistent movement like walking, yoga, or stretching can improve circulation, lower stress, and help prevent attacks.

Micro-Habits: Small Changes, Big Shifts

If you live with migraine, you already know how hard it is to build consistency. Symptoms can knock out entire days, even weeks. That’s why I believe in micro-habits: small, manageable actions that support your wellbeing without draining your energy.

These habits aren’t about perfection or pressure. They’re about progress you can build on, even during flare-ups.

Why Micro-Habits Work for Migraine Management

Micro-habits are especially powerful for those of us with chronic illness. Here's why:

• They’re flexible: you can do them even when you’re low on energy

• They reduce overwhelm: one small action is more doable than a full routine

• They add up: tiny steps lead to real change over time
  
  

These small routines can form the foundation of your migraine self-care planner or bullet journal practice.

Try These Micro-Habits for Migraine Relief

Here are a few examples to inspire you, choose one to start:

• Hydration habit - place a water glass next to the kettle every night

• Sleep support - set a "screens off" alarm 30 - 60 minutes before bed

• Calming ritual - light a candle and stretch gently for 2 minutes

• Trigger tracking - jot down one food, feeling, or factor after meals

• Mood boost - write one thing you’re grateful for before sleep

• Visual cue - stick a note to your mirror that says "Breathe" or "Hydrate"

• Gentle movement - walk in place for 3 minutes while your tea steeps
  
  

With hydration, I leave a bottle of water in every room I spend time in through the day. And as I know how much I need, I also make sure I drink enough for my body weight. You can learn about that here. These are the types of practices your Migraine Bullet Journal is designed to support.

Build Your Micro-Habit Plan

Not sure where to begin? Use the pages in your bullet journal to:

• List one habit you’d like to add this week

• Choose a trigger or cue to remind you

• Check off each time you complete it - no judgment if you skip a day

• Reflect weekly on what’s helping and what’s not
  
  

Anti-inflammatory Recipes for Migraine-Savvy Living

Eating well between migraine attacks isn’t about restriction, it’s about choosing foods that calm inflammation, stabilize energy, and nourish your body.

Inside, you’ll get easy-to-make, migraine-friendly recipes for breakfast, lunch, and dinner, including:

• A magnesium-packed Power Green Smoothie with spinach, apple and avocado.

• Quinoa and Black Bean Salad with anti-inflammatory olive oil dressing.

• Omega-3-rich Salmon with Roast Vegetables (or you could serve with the bean salad).
  
  

Each recipe comes with a "Migraine Tip" so you know why it’s included and how it might help prevent symptoms between attacks.

Nutrition, Fitness & Wellness Templates

Here’s where your migraine habit tracker becomes truly personal. This section includes:

• Daily & Weekly Planners
• Gratitude Journal
• Habit Tracker
• Sleep Tracker
• Food Journal
• Vitamins and Supplements Tracker
• Water Tracker
• Meal Planners
• Recipe Cards
• Fitness Logs - Daily Fitness Planner, Weekly Workout Schedule
• Weight Loss Tracker, Daily Macronutrient Tracker, Monthly Diet Tracker
• 30-Day Wellness & Fitness Challenge
  
  

These templates are designed to help you plan ahead, reduce stress, and notice patterns that can make migraine management easier. But wait! There's more ...

More Resources

You’ll also get:

• A Migraine Trigger Checklist to help you spot patterns faster.

• A Weekly Migraine Reflection Page so you can learn from your own experience.

• Links to more tools, guides, and trackers at MigraineSavvy.com - including my in-depth Migraine Symptom Tracker for more advanced tracking.
  
  

FAQ: Migraine Bullet Journal

If you’re ready to make small changes that add up to more migraine-free days, download your free Migraine Bullet Journal here:

>> Get Your Free Journal Now

Want More Support?

Pair your micro-habit plan with my full Migraine Symptom Tracker or explore more tools in the Migraine Savvy Bookstore to build a support system that works for you.

Until next time, be well and be pain free.

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