Daily Wellness Checklist

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Morning Check-In

Medication taken Morning prescriptions, supplements, PPIs

Glass of water on waking Hydration helps digestion, energy & pain levels

Gentle stretch or movement Even 5 minutes helps fibro stiffness and restless legs

Breakfast (gut-friendly) Small, low-acid meal — avoid triggers

Noted how I slept Restless legs? Night sweats? Woke refreshed?

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Stayed hydrated Aim for 6-8 glasses — helps diverticulitis & reflux

Took a rest break Pacing is essential — do 70% of what you think you can

Some movement or fresh air Walk, swim, or gentle yoga — whatever your body allows today

Ate small, regular meals Smaller portions reduce reflux & hernia pressure

Did something I enjoy Even small pleasures matter — reading, music, a chat

Wore comfortable clothing Loose waistbands help with hernia & bloating

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Evening medication taken Prescriptions, supplements, pain relief

Stopped eating 2-3 hours before bed Crucial for reflux & hiatus hernia

Gentle leg stretches Helps reduce restless leg symptoms at night

Heat therapy if needed Hot water bottle or warm bath for fibro pain

Screens off, calm routine Same time each night — consistency helps sleep quality

Bed elevated / wedge pillow in place 15-20cm elevation helps keep acid down

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Overall pain level

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Energy level

1 2 3 4 5 6 7 8 9 10

Mood

1 2 3 4 5 6 7 8 9 10

Sleep quality

1 2 3 4 5 6 7 8 9 10

Digestive comfort

1 2 3 4 5 6 7 8 9 10

Notes — anything to remember about today: