WHOOP Journal: Log Behaviors and See Behavior Impact

The WHOOP Journal is a powerful tool that connects your daily choices to your physiological data. By logging behaviors and seeing how they connect to your Recovery, you can discover what helps or hurts your performance and build a routine that helps you achieve your goals. This article explains what the WHOOP Journal is, how to use it, what you can track, and how to interpret the insights it provides.

What is the WHOOP Journal

The WHOOP Journal is a feature that lets you log 300+ daily choices and behaviors to see how they impact your physiological data. By tracking specific behaviors, you can discover what helps or hurts your performance and optimize your routine with confidence. For example, you can see how alcohol affects your Recovery or if wearing a sleep mask really makes a difference.

How the Journal works

You can access the Journal in a few ways, ensuring you can log information whenever it's most convenient for you. Each day, you answer a personalized list of questions about your behaviors.

• Morning Prompt: Appears automatically after your Sleep is processed.
• Home Screen: Scroll down to the Journal card.

The interface is designed for efficiency, as questions default to 'no' so you only log what you did. You can also go back to any day in the past to add a missing entry or edit a response.

What you can track

There's a long list of journal options to choose from, spanning a variety of categories, including mental health. This allows you to monitor everything from new supplements to lifestyle changes.

Examples of trackable categories include:

• Mental wellbeing (anxiety, journaling, therapy sessions)
• Drugs & medication (marijuana, alcohol)
• Health & symptoms (fever, headache)
• Hormonal health (cramps, hot flash)
• Lifestyle (alcohol, sex, working from home)
• Nutrition (late meal, paleo, plant-based)
• Recovery (acupuncture, ice baths, massage)
• Sleep & Circadian Health (blue-light blocking glasses, sound machine)
• Supplements (melatonin, turmeric)

The Journal also includes more advanced logging options for deeper analysis.

• Time Fields: Define the specific time a behavior occurred for more precise tracking
• Quantity Fields: Define the specific quantity consumed of a behavior for more precise tracking

How to customize your Journal for personal insights

The power of the Journal comes from personalization. You can configure your daily reflection by choosing from more than 300 trackable behaviors. This helps you focus on what matters most to your health and goals.

To get started, select a few behaviors you are curious about. Focusing on a small, consistent set of questions will help you gather enough data to uncover meaningful correlations. This approach helps you build better habits over time.

See your Behavior Impact

As you fill out your Journal each day, WHOOP analyzes how your logged behaviors correlate with changes in your Recovery and broader physiological data. This summary is available in the Impacts view. Just tap the Insights button in the Journal to see how your habits impact you.

Start your self-experimentation today

The WHOOP Journal is more than a log — it's your personal research tool. Use it to test new habits, validate your intuition with data, and build a routine that unlocks your potential. Start discovering the small changes that lead to big improvements in your health and performance.

Frequently asked questions about the WHOOP Journal

Where is the Journal in WHOOP?

You can access the Journal from the morning prompt after your sleep processes, on the home screen, or by tapping the action (+) icon.

When should you complete your WHOOP Journal?

You can complete your Journal any time of day, but completing it consistently is key to gathering useful insights.

How does WHOOP analyze the impact of my Journal entries?

After logging a behavior at least five times with five 'no' responses in 90 days, the Impacts view shows how it correlates with your Recovery.