10 insights from tracking my energy for 90 days
A few months ago, I was packing and shipping my first journal orders from my living room table, handwriting every note myself. I wanted every journal to carry that warmth.
Today, the Energy Shift Journal is available on Amazon.
I still can't quite believe I'm typing that.
CLICK HERE TO EXPLORE THE ENERGY SHIFT JOURNAL
But let me remind you why this journal exists in the first place.
You probably wake up some days feeling great. Clear mind, good energy, getting things done. And other days… you can't even explain why you feel so off.
But usually, the problem is that you can’t change what you don’t see.
When you track your energy for a few weeks, you start noticing what drains you and what restores you. You catch the small things that matter. And you stop guessing.
That clarity leads to real shifts: more focus, more balance, more follow-through on the things you keep saying you'll do.
There's also something about writing by hand that no app can replace. It engages your brain differently. Things actually stick.
Over time, you feel more in control. More confident. More like yourself.
That's what this journal is for.
A note on the origin (if you missed it)
Last summer, I broke my ankle. Because I couldn’t rely on my usual routines anymore, I challenged myself to notice what still gave me energy.
The Energy Shift Journal is the result of those months - and years of functional medicine coaching work - translated into a tool you can use on your own.
What I learned after using it for 90 days
After filling in my own pages for 5 minutes before bed each night, here’s what surprised me:
The body comes first.
One morning, I did almost 10 self-care rituals. Stretching, supplements, skincare, breathing... The whole thing. And my energy still wasn't that high. On another day, I did ONE thing: a proper weight-training session. And then it became obvious.
That became one of my biggest insights. And anything related to body discomfort (neck pain, headache, bloating) brought my energy below 5 no matter what else happened that day. You really can't talk about energy while ignoring the basics. Hydration alone changes everything.
Writing it down makes it impossible to ignore.
When you write that something drains you, you can't unsee it. I noticed that lack of social interaction was draining me, so I immediately organized a call with a friend overseas.
The journal also kept me accountable. If I didn't do what I said I would by day three, I couldn't pretend I forgot anymore.
Small rituals, big shifts.
A hot shower became one of the easiest ways to shift my energy from day to evening, and naturally reduce screen time. In winter, even 10 minutes of facial lymphatic movement at home gave me a noticeable boost. And when I had quiet me-time in the morning, I was less grumpy and more emotionally available to others all day.
Vision work is fuel.
Talking about my dreams, writing future-self letters, and being interviewed about my work. These gave me energy that lasted the whole day. It reminded me why I'm building what I'm building.
High-energy days surprised me.
One of my only 10/10 days was actually a very slow day. Fully present, nothing emotionally draining, and dancing was involved.
Meanwhile, even strong training days could drop to a 5 by evening if I disconnected from my body and let anxiety creep in.
Some things are both.
Turkish breakfast, for example. The social energy, the tea, the simit, the slow morning conversations… incredibly nourishing emotionally, even if my body didn’t always agree afterward. The journal helped me hold space for that, rather than labeling things as simply "good" or "bad."
Patterns don't lie.
Once you see repeated 4s and 5s during the week, you naturally start asking: how can I make an average day feel more energizing? You feel responsible for designing your days and life. I also started questioning where I invest my time socially. Do I really want superficial gatherings without deep conversations? And if not, what's my choice?
Protect your wind-down.
A day that felt like an 8 or 9 could quickly drop because of one late-night argument. Emotional tension before bed impacts both energy and sleep deeply.
Needs change.
Not every phase of life needs the same things. My body's needs shifted depending on stress, season, and emotions. The journal helped me actually listen to that rather than blindly force routines.
The biggest realization?
We always hear things like “be present” or “life happens now.” But my only 10/10 day came from actually living that way.
And once you truly experience that for yourself, something shifts.
That day I gave myself permission to move through the day without strict plans - choosing things in the moment, staying off my phone for a few hours, and simply being where I was.
I realized how much of my tension came from living in my head.
If you already have one
First: thank you. You were part of the small circle that gave this project life. 💛
Second: I'd love to hear how it's going. Just reply and tell me what you've noticed, what's shifted, or even what's been hard. Your feedback helps me make the next edition even better. And if it's helped you, a review would mean the world. It's how others will find it.
Third: know someone who’s on a personal growth journey, building new habits, or trying to become more intentional with their energy and life? This could be a meaningful gift. Sometimes the right tool arrives at exactly the right moment.
CLICK HERE TO ORDER YOUR COPY ON AMAZON
A note on shipping
The journal is available on Amazon Germany and ships across the EU.
If you're outside the EU and it's not yet available on your country's marketplace, just comment and let me know where you are. I'll ship it to you personally until it's live in your region.
I can’t wait for you to try it yourself and see what insights come up for you.
With energy,
Gözde
