CHAPTER 34 — CHECKLISTS, TRACKERS & DAILY LOG TEMPLATES Information becomes powerful when it is turned into simple daily actions. This chapter offers practical checklists and log templates that can be adapted for paper, phone apps, or digital systems. They help you see patterns, stay organised, and reduce mental load. You can copy, print, or convert these into your own tools. SECTION 1 — DAILY SELF CARE CHECKLIST (BASIC) This simple checklist can be used each day. Tick what you complete. MORNING
- Took prescribed morning medications.
- Drank water soon after waking.
- Had a balanced breakfast (protein + vegetables or fibre, low sugar).
- Checked fasting glucose if advised.
DAYTIME
- Took prescribed daytime medications.
- Ate a balanced lunch (half plate vegetables, protein, controlled carbohydrates).
- Had at least one movement block (walk, stairs, or similar).
- Managed stress at least once (breathing, short pause, or quiet moment).
EVENING
- Ate a lighter, balanced dinner (more vegetables and protein, fewer starches).
- Walked or moved after dinner, even for 5–10 minutes.
- Avoided food in the last 2–3 hours before sleep where possible.
- Prepared medication and tools for the next day (glucose strips, tablets, etc.).
NIGHT
- Went to bed roughly at the planned time.
- Used a simple wind down routine (dim light, no heavy screens, calm activity).
At the end of the day, you can note:
- One thing that went well.
- One small thing to improve tomorrow.
SECTION 2 — WEEKLY REVIEW TEMPLATE Use this once per week to see trends and plan next steps. 1. FOOD
- How many days did I follow my basic meal structure.
- Which meals caused the highest cravings or biggest glucose spikes.
- New foods I tried that worked well.
- Foods that caused problems or strong spikes.
2. MOVEMENT
- Number of days I walked after a meal.
- Number of strength or resistance sessions.
- Any pain or limitations noticed.
3. SLEEP & STRESS
- Average sleep quality this week (poor / fair / good / very good).
- Main sources of stress.
- Tools I used to reduce stress (breathing, walking, talking, etc.).
- Any link noticed between stress/sleep and glucose.
4. GLUCOSE PATTERNS
- Average fasting glucose trend (lower, same, higher).
- Postmeal patterns (more spikes, fewer spikes, about the same).
- Any hypoglycaemia episodes (low glucose) and possible triggers.
5. WEIGHT & WAIST (OPTIONAL)
- Weight change since last week.
- Waist measurement change.
- How clothes fit (tighter / same / looser).
6. EMOTIONAL STATE
- General mood this week (scale 1–10).
- Most difficult moment related to diabetes.
- One moment I felt proud or encouraged.
7. NEXT WEEK FOCUS
- One food habit to strengthen.
- One movement habit to maintain or add.
- One stress or sleep habit to protect.
- One question to ask my healthcare team or support person.
SECTION 3 — SIMPLE GLUCOSE LOG TEMPLATE For people using fingerstick meters without automatic apps, a simple log is enough. COLUMNS:
- Date
- Time
- Glucose reading
- Before/After meal or fasting
- What I ate or what happened (short note)
- Notes (for example: walked after meal, stressed, poor sleep, illness)
EXAMPLE ENTRIES:
- 10 March | 07:00 | 135 | Fasting | Slept late, late dinner | Tired
- 10 March | 09:00 | 165 | 2 hours after breakfast | Oats + banana, no protein | No walk
- 10 March | 14:30 | 145 | 2 hours after lunch | Chicken + salad + small rice | 10 min walk
- 10 March | 22:00 | 130 | Bedtime | Light dinner, no snacks | Good energy
Review once per week for patterns rather than judging single numbers. SECTION 4 — CGM EXPERIMENT TEMPLATE If using a Continuous Glucose Monitor (CGM), you can run small experiments. EXPERIMENT FORMAT:
- Experiment date range:
- Question I want to answer:
(Examples: Which breakfast keeps glucose calmer. How much does walking after dinner reduce spike.) Day 1–3:
- Pattern A: For example, breakfast with bread and jam.
- Observe:
- Peak glucose after meal.
- Time to return to baseline.
- Energy and hunger.
Day 4–6:
- Pattern B: For example, eggs + vegetables and no bread.
- Observe:
- Peak glucose after meal.
- Time to return to baseline.
- Energy and hunger.
Then record:
- Which option gave smoother glucose.
- Which option felt more satisfying.
- Which option is easier to keep.
SECTION 5 — SYMPTOM & ENERGY LOG Use this if you have symptoms such as fatigue, tingling, pain, sleep problems, or mood shifts. COLUMNS:
- Date
- Main symptom intensity (0–10)
- Energy level (0–10)
- Sleep quality (poor / fair / good)
- Biggest stressor that day
- Movement done (type and duration)
- Any unusual events (illness, medication change, heavy meal, alcohol)
This helps connect symptoms with patterns (for example, poor sleep + high stress + heavy evening meal). SECTION 6 — MEDICATION & SIDE EFFECT TRACKER Especially useful when starting or changing medicines. COLUMNS:
- Date
- Medicine name and dose
- Time taken
- Food taken with medicine (yes/no or short note)
- Noticed side effects (none / mild / moderate / severe, plus short description)
- Glucose pattern that day (stable / higher / lower / variable)
Use this for 2–4 weeks after starting or changing a medicine, then show it to your healthcare team if there are concerns. SECTION 7 — APPOINTMENT PREPARATION CHECKLIST Before any medical appointment, you can use this: INFORMATION TO PREPARE:
- Latest glucose log or CGM summary (printed or on phone).
- List of all medications, vitamins, and supplements.
- Any new symptoms since last visit.
- Recent illnesses, hospital visits, or major stresses.
QUESTIONS TO CONSIDER:
- What is my current A1C and is it moving in the right direction.
- Are my kidneys, eyes, and feet healthy based on latest tests.
- Are there any medicines that could be adjusted.
- What is one realistic goal to work on before the next visit.
NOTES SECTION:
- Space to write answers or important instructions during the visit.
SECTION 8 — PERSONAL EMERGENCY INFORMATION CARD TEMPLATE This can be kept in a wallet, phone, or bag. BASIC FIELDS:
- Name:
- Date of birth:
- Condition: Type 2 Diabetes
- Current diabetes medications (names and doses):
- Other major conditions (for example, heart disease, kidney disease, allergy to X):
- Allergies:
- Main doctor/clinic and contact:
- Emergency contact name and phone:
- Notes:
- Whether you use insulin.
- Any history of severe hypoglycaemia.
- Any special instructions advised by your doctor.
SECTION 9 — MOTIVATION & MINDSET PAGE Once a month, complete this simple reflection. 1. MY MAIN HEALTH REASONS:
- I want to be able to…
- People I want to stay healthy for…
- Things I want to continue enjoying…
2. WHAT HAS IMPROVED IN THE LAST MONTH:
- Glucose patterns:
- Energy:
- Sleep:
- Mood:
- Movement:
- Relationships or support:
3. BIGGEST CHALLENGES:
- Food:
- Movement:
- Stress:
- Sleep:
- Medical system:
4. NEXT SMALL STEPS:
- This week I will definitely:
- Do this for food…
- Do this for movement…
- Do this for stress or sleep…
5. ENCOURAGING MESSAGE TO MYSELF:
- Write one kind sentence to yourself that you can read again on hard days.
SECTION 10 — HOW TO USE THESE TEMPLATES IN REAL LIFE
- Start with one or two tools, not all of them.
- Use them for a defined period (for example, 2–4 weeks).
- Look for patterns, not perfection.
- Share key findings with your healthcare team or support person.
- When you feel confident, simplify: you may need less frequent logging over time.
KEY POINTS SUMMARISED
- Checklists and logs reduce the mental burden of self management.
- Daily, weekly, and monthly templates help turn information into practical action.
- Simple tracking of food, glucose, movement, sleep, and mood reveals powerful patterns.
- These tools can be adapted for paper, apps, or digital health platforms.
- The goal is not to create more work, but to make decisions easier and progress clearer.
This chapter provides practical structures that can be built into personalised diabetes protocols, apps, or printed booklets to support real daily life.