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April 3, 2020

See WHOOP Journal Insights in Your Monthly Performance Assessment

The WHOOP Journal allows you to see how various behaviors positively or negatively correlate with your recovery.

By Allison Lynch

On September 1, 2021, we upgraded this portion of the Monthly Performance Assessment to better account for confounding factors that may impact your recovery. Learn more here: Monthly Performance Assessment Now Features Enhanced Recovery Analysis


At WHOOP, our mission is to help you unlock your best performance with 24/7 personalized data. Back in February we announced the release of the Monthly Performance Assessments. These assessments are delivered on the 3rd of each month and display insightful charts from the previous month’s data. You can access your MPA through the coaching tab in the app menu.

With the recent addition of the WHOOP Journal, you now have the opportunity to see how each of your behaviors positively or negatively correlate with your key sleep and recovery metrics. The more you fill out your journal, the more meaningful your insights become. Over time, you can identify what aids your recovery, what detracts from sleep, and more.

WHOOP friend and Nike Master Trainer Betina Gozo shares her Monthly Performance Assessment with us as an example, and we provide helpful tips on how to interpret your data below!

Note: To see behavioral insights, you must have at least 3 yes responses and 3 no responses logged in each behavior tracked in your journal for WHOOP to gather meaningful data about that behavior.

WHOOP Behavioral Insights

How do I interpret my behavioral insights from this chart?

If you’ve been filling out your WHOOP Journal, you’ll see a number of stats associated with each behavior within your Monthly PA chart. Betina chose to carefully monitor the following behaviors to see how they impacted recovery, resting heart rate, heart rate variability, sleep duration, REM sleep, and slow-wave sleep (deep sleep):

  • caffeine intake
  • using a screen device in bed
  • magnesium supplements
  • reading in bed
  • alcohol consumption
  • eating meat in her diet

Let’s use caffeine as an example:

  • Based on her input, out of the 48 times she did not have caffeine, her average recovery was 55%.
  • Out of the 5 times she did have caffeine, her average recovery was 85%.
  • Overall, her recovery was 30% higher on days Betina consumed caffeine.

Therefore, by deductive reasoning, we might infer that caffeine positively impacts Betina’s recovery. You can see in her other stats, from HRV to sleep duration, these numbers also increased.

Now, let’s look at Betina’s meat-based diet.

meat-based diet insights

  • On average, her recovery was 2% lower on days she consumed meat.
  • She also slept an average of 14 minutes less on days she consumed meat.

Overall, Betina may not have enough yes/no selections to provide meaningful data at this time, which is why it’s important for her to continue filling out her journal. Over time, she may notice consistent patterns in her behaviors and how they affect performance. There are many factors at play that impact your recovery and sleep. Rather than looking at a single metric, focus on your behaviors as a whole.

A Holistic Look at Data and Performance

It’s important to note that your behavioral insights are not meant to be prescribed as strict rules. Keep the following in mind when reviewing your report:

  • Your positive and negative statistics serve as guidelines for what might be working, and what might be detracting from your performance.
  • No two people are the same, and everyone’s report will look different. What works for someone might not be good for someone else.
  • By logging behaviors in your WHOOP Journal, you may start to notice consistent patterns each month that will help you make more informed decisions surrounding your diet, sleep routines, lifestyle, and more.

As you focus on staying healthy during April and adjusting to new routines, use the WHOOP Journal to log specific behaviors you want to track.

WHOOP is not a medical device, our products and services are not intended to diagnose COVID-19, the flu or any other disease, and should not be used as a substitute for professional medical advice, diagnosis or treatment.

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Allison Lynch

Allison Lynch is a Senior Marketing Manager at WHOOP, specializing in Running & Women’s Performance. She has been a long-time contributor to The Locker and enjoys bringing the athlete’s human side of the story to life. In her spare time she runs, paints, writes, and enjoys a good tapas bar.