In my holistic work with client, observing one’s diet, sleep, and mood has been an essential part of exploring and connecting with one’s body.

在身心合一的整全疗愈中，观察个人的饮食、睡眠、和情绪是自我探索和身体感知不可或缺的关键环节。

Although there are many free worksheets out there, I want to create one in Simplified Chinese and simple English that is visually pleasing to make it a fun activity to do, rather a chore. It can be printed out to insert into a planner or a journal.

虽然类似的表格有很多，但我想提供一个简体中文和基本英文的混合版，把画面做得美观一些，让每日的记录变得不无聊。大家可以打印出来插入平常的日程表或是日志，方便使用。

Below I will share a few tips on how to use it; but please feel free to get creative however it fits!

下面我会分享日志的几个使用小贴士；但请尽情发挥个人创意，把它变得适合自己。

The “rating” on the top right is meant to rate one’s mood on the scale 1-10; this way, we can see our mood fluctuation through weeks, months, or even years.

右上角的“rating”是要给自己的情绪高低从1到10打分；这样我们可以观察到每周、每月、甚至每年的情绪变化。

Record food of each meal as detailed as possible in the white space of each box. For example, write “spicy fried chicken” instead of just “chicken,” “buckwheat noodle with cha siu in pork bone broth” instead of just “ramen.” Make sure to record any non-water drink such as soda and tea.

在每个框里尽可能详细地记录饮食。比如，“辣味炸鸡“而不只是”鸡肉“，”荞麦面，叉烧，筒骨汤“而不只是”拉面”。并且记得记录任何不是水的饮品，比如苏打水和茶。

Note the mood before and after consuming the food as much as possible. If missed, do not worry. We are looking for patterns across a period of time.

尽可能地去记录饮食前后的情绪。如果漏掉了也别担心，因为我们是在观察一段时间内的饮食、睡眠、情绪的模式。

Leave a comment below if you want to share how it is working for you.

欢迎分享你如何使用这个日志。