How to use this sheet
- Pick exactly one thing you avoid because it is uncomfortable, not because it is harmful. Start smaller than feels impressive.
- Write the dose precisely: how much, how long, how often. "A cold shower" is not a dose. "The last 30 seconds, cold, four mornings this week" is.
- Write the recovery before you start. Without it you are not practicing hormesis, you are just adding stress.
- Each day, a sentence or less: dose done, what you noticed in body or mind, recovery done.
- After two weeks, read the log start to finish. Hold the dose, raise it slightly, or admit this stressor needs another approach.
The PDF is fillable: open it in a real reader (Acrobat, Preview) to type and save, or print it and write by hand. Anything you type on this page stays in your browser, nothing is sent anywhere.
| Date | Dose done?yes / no | What I noticedbody or mind, one line | Recovery?yes / no | |
|---|---|---|---|---|
| Day 1 | ||||
| Day 2 | ||||
| Day 3 | ||||
| Day 4 | ||||
| Day 5 | ||||
| Day 6 | ||||
| Day 7 | ||||
| Day 8 | ||||
| Day 9 | ||||
| Day 10 | ||||
| Day 11 | ||||
| Day 12 | ||||
| Day 13 | ||||
| Day 14 |