How to Track CBD Use in a Journal Molecular CBD Shop

How to Track CBD Use in a Journal

Knowing how to track your CBD use will help you understand how it is benefiting your health and wellness. CBD is known for its therapeutic effects on the body. It is recommended that using it every day helps you better experience the benefits of cannabinoids. By tracking your use of CBD in a journal, you can follow the effects of the powerful compound in your body. 

No matter if you have just graduated from college, have little children at home, or have just retired, most people at some time in their life experience: 

  • Sore or achy muscles 
  • Daily stresses or anxiety 
  • Trouble sleeping 
  • Loss of focus 
  • Chronic pain or inflammation 

CBD is useful for all these conditions and more. There might not be a lot of research on the benefits of CBD in people, but there are lots of testimonials of everyday people who use it to help support health and wellness in their bodies. 

CBD dosing is different for everyone. What works for your friend or that person's review you read on the website may not work for you.

Finding the CBD dose that works will help you experience the results you want. To do this, find the starting dose that is right for you. You can follow the suggested use on the tincture dropper, gummies, or capsules or check out our article on what dose of CBD you should take

Why You Should Track Your CBD Use

It's important to know that our health and wellness is more than just a vitamin or a diet; it's about a whole-person approach to taking care of yourself. Healthy eating, daily exercise, meditation, relaxation all play a part in improving your health and wellness.

CBD is just one method to support health and wellness in your body. By tracking the results of your CBD use, you will get to see what works for you and what doesn't. Through the information you gather, you will be able to learn more about your health and wellness and see how everyday life affects you.

Once you find your starting dose, you need to start tracking your CBD use and results. Create a journal, excel spreadsheet, or note in your phone to track your daily use of CBD.

What to Track in Your CBD Journal 

Every week evaluate the current dose and effects. If you see positive results, continue with your current dose of CBD. If you don't see the results you want, increase your dosage. Once you find the dose that works for you, re-evaluate every 3-6 months. 

You will want to track and record:

  1. The Date 

The date is essential when tracking your CBD use. By recording the date, you can monitor how long you have been on a dose, and any days you missed taking it.

  1. The Time of Day 

The time of day is crucial in your CBD tracking. You can experiment taking your dose one time a day, or breaking it into microdoses- three times a day. We recommend microdosing as that is when we notice better results. 

  1. The CBD Product You Take 

If you are like me, you will have multiple forms of CBD you can use. CBD gummies, capsules, tinctures, and even topicals are all going to be different in how fast you see the results. If you change up what type of CBD you take daily, you will want to note that so you can see when the CBD is effective or not. We recommend sticking to one form of CBD until you find the right dosage for you. 

  1. The CBD Method 

The CBD method is essential to note because taking it orally or sublingually will determine how quickly you see it working in your body. 

Orally it can take 30-120 minutes to feel results. Bioavailability is 6-20%. Sublingually it can take 5-20 minutes to feel results. Bioavailability is 13-19%, up to 35%. The effects on oral or sublingual methods can last 4-6 hours. 

  1. The CBD Dose 

The CBD dose is a must in your journal as it will help you see if you need to increase your dosage when you evaluate your results. Most conditions don't require CBD doses over 100 mg per day. Most CBD users find their optimal dose is between 40-120 mg per day. 

  1. The Symptoms You Want to Ease 

By writing what symptoms you are experiencing and wanting to see improvement on, you can see if CBD is doing its job. Say your muscles are extra sore, note that you have sore muscles, then indicate on a scale of 1-10 how bad it is.

Write down any symptoms you want to see relief. If you don't have any symptoms and you are taking for general health and wellness maintenance, write that down. 

  1. Did You Eat or Drink After Taking the CBD

When you take any vitamin or medication orally, the active ingredients are absorbed into your bloodstream through digestion. To increase the bioavailability of your CBD gummies, capsule, or tincture take it with other fatty acid foods.

When consumed with fatty acids, you can retain almost all of the potency of the CBD you are consuming orally. It is why you also see CBD oil, capsules, or gummies mixed with a carrier oil. Fatty acid foods can include salmon, flax, tuna, Brussel sprouts, kale, eggs, wild rice, beans, spinach, or oils. 

  1. Where Are Your Symptoms At 3 Hours After Taking Your CBD

After 3 hours from your first dose of CBD, go back to your journal to record where your symptoms are at now. Say your muscles were extra sore, have they improved? Write down where the symptoms are currently on a scale of 1 to 10. If you are taking CBD for general health and wellness, you can note how you are feeling instead. Are you calm and relaxed? Are you focused? 

< Download A CBD Journal Sheet to Track Your CBD Use


Here is a glimpse at my CBD Journal. I use an excel spreadsheet from my phone. Through tracking CBD I finally was able to understand how to optimally use CBD for me. Everyone is different and you need to find what does and does not work for you.

This CBD journal taught me to do this for all my vitamins and supplements I am taking to see what does and does not improve my health and wellness. Our health is a journey and what worked a year ago may not be effective anymore. 

 March 2, 2020

Slept 10:00 pm tp 7:00am (10 hours). 
I woke up feeling groggy but refreshed. 
 7:30 am 

 16.67 mg of Broad Spectrum CBD Oil

 Applied CBD Relief Rub to Lower Back 

 Sublingual, held under the tongue for 1 minute
 Drank water after taking CBD. Ate 30 minutes later. 
 Symptom   Before   After 
  Pain in the lower back   7  5
 2:00 pm   16.67 mg BS   Sublingual- 40 seconds
  No food or water 30 minutes before or after. 
 Symptom   Before   After
  Pain in the lower back  5 4
  Achy muscles after a workout   2  1 
  9:00 pm

 16.67 mg BS 

 Applied Relief Rub to LB

 Sublingual, 40 seconds
  Drank 8 oz of water after taking BS oil
  Symptom   Before   After 
 Pain in LB    NA
 Want to relax and wind down for bedtime.  5  NA
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