Sleep, Mood and Pain Tracker

This is a simple acupuncture progress tracker. It is designed to help you notice what is shifting between sessions, in your own words, without needing to remember everything by memory. Many of the most useful changes are quiet. Energy that lifts a half point. Sleep that arrives ten minutes earlier. Pain that drops from a six to a four. Without tracking, these shifts often go unnoticed.

Use the tables for the numbers. Use the prompts for the words. Bring the tracker to your next session, or take a photo of the page and send it ahead.

Why track

Three reasons.

1. You see real change. The mind tends to remember the worst night and forget the seven good ones. Numbers correct that.
2. Your practitioner sees patterns. Knowing that pain spikes on Tuesdays, or that mood lifts after each session and dips by day five, helps shape the next plan.
3. You build trust with your own body. Tracking is a quiet form of listening. Over weeks, you start to recognise what your system is asking for.

How to score

Use a 0 to 10 scale for each measure. Higher is more of the thing.

• Sleep quality. 0 = unrested, restless. 10 = deep, refreshing.
• Mood. 0 = low, heavy, flat. 10 = light, steady, clear.
• Pain. 0 = no pain. 10 = severe, hard to function.
• Energy. 0 = depleted. 10 = vital, alert.

There is no correct number. Honest is better than impressive.

Daily tracking table

Fill this in once a day. Evening tends to work best, when you can reflect on the day as a whole. One minute is enough.

Day	Date	Sleep	Mood	Pain	Energy	One word for the day
Mon
Tue
Wed
Thu
Fri
Sat
Sun

Session log

Fill this in on the day of each session, and again three days after.

Session date	Focus of session	Sleep that night	Mood next day	Notes three days later

Weekly prompts

Set aside ten minutes at the end of each week. Write a few sentences for each.

1. What did my body ask for this week?

Listen for the small signals. The wanting to lie down at three in the afternoon. The craving for warm food. The reluctance to make a particular phone call. These are messages, not interruptions.

2. What softened, even slightly?

Look for the half-point shifts. Pain that was a seven is now a six. Mornings that were a struggle now arrive a little easier. Small softenings often precede larger ones.

3. What still feels stuck?

Name it plainly. The shoulder that has not moved. The sleep that breaks at three in the morning. The mood that flattens on Sundays. Stuck things benefit from being seen.

4. What does next week want to be?

Not a goal. A direction. One sentence. "Earlier nights." "Less sugar." "More walking." Direction is gentler than discipline and often more sustainable.

What to bring to your next session

Three things make a session more useful.

• The week's daily numbers, even if they are incomplete.
• One sentence on what softened, one sentence on what feels stuck.
• One question you would like answered.

You do not need to write essays. The tracker is a structure, not a homework assignment. Even partial tracking gives more information than memory alone.

A note on hard weeks

Some weeks the numbers are low across the board. Sleep is broken, mood is flat, pain is loud. This is not failure. It is information. Often the hardest weeks are the ones that lead to the most useful shifts in the next session, because the system is showing where it needs support. Track them honestly. The pattern is the point.

How to use this tracker

Print this page, or copy the tables into a notebook, whatever feels easier to keep up with. Track for at least four weeks before drawing conclusions. Acupuncture, including remote work, often shows its effects gradually. The graph rarely goes straight up. It usually moves in waves, with each wave settling at a slightly better baseline than the last.

If you fall behind, do not start over. Pick up where you are. Two days a week of tracking is more useful than perfect tracking for ten days followed by giving up. The tracker is here to serve you, not the other way around.

Next step. Download the tracker and bring it to your next Full Session. The 15-minute pre-consult is the natural moment to walk through what you have noticed. Pricing is in draft and confirmed by Guadalupe before booking.