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Let's talk about something that could seriously change your migraine experience - keeping a migraine diary. I know, it might sound like extra work when you're already dealing with loads of pain, but here's the thing: good records can make the difference between struggling with migraines and actually managing them. Get your free printable migraine diary templates to track symptoms, spot triggers and patterns below.
Did you know that people who use a printable migraine diary often spot patterns they'd otherwise miss? While apps are popular, many find that physically writing down their migraine experiences helps them remember details better and makes it easier to share information with their doctors.
Let's be honest - keeping a migraine diary might sound like homework, but it's actually one of the most useful things you can do to manage your migraine headaches. Here's why it really matters: it helps you spot patterns, track what works (and what doesn't), and gives you actual data to show your doctor instead of trying to remember everything during a 15-minute appointment. It's especially useful when your doctor asks something like, "What were you doing differently three months ago?" Instead of drawing a blank, you can just check your notes.
When I first started my migraine diary, I'll admit my first entry was basically "Dear Diary, Migraines Suck!" But over time, it became this incredibly useful record of everything.
A paper diary isn't just old school - it's practical:
As one of my readers said, "Having a printable diary meant I could just grab it and write when a migraine hit - no struggling with bright screens or complicated apps."
1. Daily Symptom Log (Essential)
Print out monthly calendar pages to track:
2. Monthly Summary Sheet (Recommended)
A single page to note:
3. Medication Tracking Sheet (Important)
Keep track of:
There is a saying "what is measured, can be managed" ~ Peter Drucker
As management expert Peter Drucker said, "What gets measured, gets managed." With migraine, this is especially true. When you're in pain, everything becomes emotional and it's hard to think clearly. Your diary becomes this objective record you can look back on and rely on.
The best part? It doesn't have to be complicated. Even a simple note about what happened before, during, and after a migraine can be incredibly helpful. And yes, writing things down really does help your brain process information better.
Ready to start? I've got a straightforward template you can download when you join my mailing list. Nothing fancy - just the essential stuff you need to track.
1. Keep it simple
2. Be consistent
>> Get your free printable Migraine Diary templates here
Let's talk about three different ways to track your migraines - because honestly, one size doesn't fit all. I recommend a three-part system:
1. The Medical Tracker (Essential)
This is your no-nonsense record for doctor visits and managing your medical care. It's where you track:
Pro tip: Keep all your test results, diagnoses, and medical records in one binder. It makes switching doctors or getting second opinions so much easier. I've got a simple template ready for you to download when you join my mailing list. It includes a medication tracker, and a monthly calendar specifically designed for tracking migraine attacks.
2. The Strategy Journal (Recommended)
This is where you plan your next moves. Use it to:
It's easy to feel powerless against migraines, but this journal helps you stay focused on what you can control.
3. The Emotional Support Log (Optional)
Sometimes you just need to vent. This journal is for:
Here's a key tip: for the emotional log, consider destroying the pages after writing. It sounds dramatic, but there's something freeing about literally letting go of negative thoughts.
Why three separate records? It helps you:
If you want to dig deeper into managing the emotional side of migraines, check out my Migraine Management course. It covers anxiety reduction, pain management, and prevention strategies. Plus, it includes a super detailed diary with symptom and trigger codes - perfect if you like being thorough.
First things first - make sure you've got an official migraine diagnosis from your doctor. Once that's sorted, here's what your migraine diary should track:
1. Medical Records
Pro tip: Having everything in one place makes switching doctors or getting second opinions much easier. You won't have to redo tests or try to remember your medical history.
2. Attack Details
3. Treatment Responses
Choose Your Format:
What to Track:
Your migraine diary is just one piece of the puzzle. Here are some other tracking tools that can help:
1. Digital Apps
2. Food and Activity Log
3. Stress Tracker
1. Free Monthly Diary Template
Join my mailing list to get a simple but effective tracking template. It includes:
2. Comprehensive Migraine Management Course
For those who want to dig deeper:
Tips for success:
A quick reminder: always get an official migraine diagnosis from your doctor. Your diary supports your treatment; it doesn't replace medical advice.
Ready to start tracking? Download your free printable migraine diary templates by joining my mailing list or get the comprehensive system in my course for more detailed tracking.
I've been using these printable migraine diary templates for years, and it's made a huge difference in how I manage my attacks now. I hope it can do the same for you.
Stay well,
Holly
Here are a few other posts you can read for more help around emotional support:
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