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How to Track Symptoms Without Becoming Overwhelmed

Tracking less (but consistently) is often the fastest way to find patterns. Start with 1–3 symptoms, log severity and frequency, and keep notes optional.

Key Points:

Track less, consistently: 1–3 symptoms is enough to find patterns.
Use severity + frequency; notes are optional and should be short.
Symptom-free days matter too - log them as symptom-free so your trends stay accurate.

A simple “minimum” tracking plan

Pick 1–3 symptoms that affect you most this week
Each day: record severity (1–10) and frequency (once / few times / multiple / constant)
Add a note only if something truly stands out

When tracking starts to feel stressful

Drop to one symptom only
Skip notes
Prioritize consistency over detail

The goal is usable patterns - not perfect documentation.}