Gained two pounds—is it from overeating or water retention? Sleep quality dropped—is it stress or schedule issues? Did that medication from last time actually help?
Most people only have a vague impression of their physical condition. With the FLO.W Notion Template, you can build a personal health archive—track daily health status, monitor illnesses, and manage chronic conditions long-term.
Understanding Module Relationships
Before getting started, understand how each module contributes to health management:
| Module | Role in This Context | Examples |
|---|---|---|
| Area | Life directions you focus on long-term | Personal Health |
| sub-Area | Specific battlegrounds within that direction | Daily Wellness, Disease Management, Diabetes Management |
| Project | Health goals or treatment processes with clear timelines | 2024 Chronic Gastritis Treatment, 2024 Annual Physical |
| Task | Things that need scheduling | 03/20 Gastroenterology Follow-up |
| Note | Information worth archiving | Personal Health Data, Test Reports, Medication Records |
| Habit | Daily repeated tracking behaviors | Log Weight, Log Sleep |
Step 1: Build the Foundation Structure
Create an Area
Go to the Area hub, click New, and create "Personal Health" as an Area.
Create sub-Areas
Within the "Personal Health" page, create sub-Areas based on your needs.
Common sub-Area divisions:
| sub-Area | Use Cases |
|---|---|
| Daily Wellness | Physical exams, vaccinations, daily health records |
| Disease Management | Collection of various short-term treatment projects |
| XX Disease Management | Chronic conditions requiring long-term management (e.g., diabetes, hypertension) |
Start with just "Daily Wellness" and subdivide later as needed.
Avoid organizing by body system (e.g., "Digestive System," "Oral Health")—it's too fragmented and becomes difficult to maintain.
Step 2: Build Your Health Data Archive
Before tracking specific conditions, create a Personal Health Data Note to record daily physical status.
Create a "Personal Health Data" Note
Create a new note in the Notes module and link it to the "Personal Health" Area. The recommended type is Log (Journal/Process).
Organize the note content like this:
## Basic Data
| Date | Weight | Sleep | Energy Level | Notes |
|------|--------|-------|--------------|-------|
| 01/15 | 68.5kg | 7h | Normal | |
| 01/22 | 69.0kg | 6h | Bit tired | Heavy workweek |
| 01/29 | 68.2kg | 7.5h | Good | Started regular exercise |
## Periodic Records
### 2024-01 Monthly Review
- Weight fluctuated between 68-69kg, overall stable
- Sleep quality correlated with work intensity, noticeably worse during overtime weeks
- Started exercising twice weekly, feeling more energeticWhat Can You Track?
| Category | Trackable Metrics | Suggested Frequency |
|---|---|---|
| Body Data | Weight, body fat percentage, blood pressure, blood sugar | Daily or weekly |
| Sleep | Duration, bedtime, sleep quality | Daily |
| Mental State | Mood, stress level, anxiety | Daily or when changes occur |
| Women's Health | Menstrual cycle, symptoms | Per cycle |
| Exercise | Type, duration, how you felt | After each workout |
Step 3: How to Track When You're Sick
When you need to see a doctor, get tests, or take medication, it's worth creating a treatment Project to track.
When Should You Create a Project?
| Situation | Create Project? | Reason |
|---|---|---|
| Multiple follow-up visits needed | ✅ Yes | Ongoing treatment cycle |
| Surgery/hospitalization required | ✅ Yes | Clear treatment phases |
| Long-term medication observation needed | ✅ Yes | Need to track effectiveness |
| Common cold, recovers in 3 days | ❌ No | Too short, just make a note |
| Minor sudden illness/injury | ❌ No | Simple handling, no system needed |
Create a Treatment Project
Go to the Project Hub
From the top navigation, enter the Project hub. In the Project Category - Life view, click New to create a project.
Fill in Project Information
- Project Name: Include year and condition name, like "2024 Chronic Gastritis Treatment" or "2024.03 Wisdom Tooth Extraction"
- Schedule Date: Set the expected treatment timeline (can adjust later)
- Link to sub-Area: Select "Disease Management" (or your corresponding sub-Area)
Write Basic Information in the Project Body
Open the project page and record the treatment background in the body area:
## Basic Information
**Hospital**: XX City First People's Hospital
**Attending Doctor**: Dr. Zhang, Gastroenterology
**Initial Visit**: 2024-03-15
## Main Symptoms
- Post-meal bloating and dull pain
- Lasted about 2 weeks
- Occasional acid reflux
## Preliminary Diagnosis
Chronic superficial gastritis, H. pylori positiveBreak Down Treatment Tasks
Create tasks for key actions during treatment:
| Task Name | Type | Schedule Date |
|---|---|---|
| Gastroenterology Initial Visit | Event | 03/15 |
| Fasting H. pylori Test | Event | 03/16 morning |
| Pick Up Test Results | Todo | 03/18-20 |
| Follow-up to Review Results | Event | 03/20 |
| Medication Complete, Retest HP | Event | 04/05 |
"Take medication morning and evening" doesn't need to be a task—just set a phone alarm. Tasks are for "milestone events": appointments, tests, follow-ups, prescriptions.
Use Notes to Record Key Information
Notes are the core of disease tracking. In FLO.W Notion template, Log (Journal/Process) and Ref (Resource/Excerpt) are the two commonly used note types.
| Note Type | Recommended FLO.W Notion template Type | What to Record |
|---|---|---|
| Symptom Log | Log | When, what sensation, severity, duration |
| Test Reports | Ref | Results, key metrics, can insert photos |
| Medication Records | Ref | Drug name, dosage, administration method, precautions |
| Doctor's Advice | Ref | Diagnosis, treatment plan, lifestyle advice, next follow-up |
In the project page's Linked Notes, add relevant notes. This way, opening the project shows all records for this treatment.
Archive After Treatment Ends
When treatment concludes, change the project status to Completed or Archived. You can add a brief summary at the end of the body:
## Treatment Summary
**Treatment Period**: 2024-03-15 ~ 2024-05-05 (about 7 weeks)
**Final Result**: H. pylori eradicated successfully, symptoms significantly improved
**Lessons Learned**: See a doctor early, don't delayThese records may be useful in the future: reference for similar condition recurrence, describing medical history to other doctors, health insurance claims, etc.
Step 4: Long-term Chronic Disease Management
For chronic conditions like diabetes, hypertension, or asthma that require long-term or lifelong management, the approach differs from regular illnesses.
Three Management Strategies
Daily Metric Tracking
For metrics requiring daily tracking (like blood sugar, blood pressure), you can:
- Record in Notes: Maintain a table in a dedicated note, logging each measurement
- Track with Habits: Set "Measure Blood Sugar" as a habit, record values in the notes when checking off
See Habit Tracking for details.
Complete Structure Overview
Finally, review the entire system structure:
Personal Health (Area)
├── Daily Wellness (sub-Area)
│ ├── [Note] Personal Health Data ← Weight, sleep, mental state, etc.
│ └── [Project] 2024 Annual Physical
│
├── Disease Management (sub-Area)
│ ├── [Project] 2024 Chronic Gastritis Treatment
│ │ ├── 03/15 Gastroenterology Initial Visit (Task)
│ │ ├── 03/20 Follow-up for Results (Task)
│ │ └── Linked Notes: Symptom Log, Test Reports, Medication Records...
│ │
│ └── [Project] 2024.06 Wisdom Tooth Extraction
│ └── ...
│
└── Diabetes Management (sub-Area) ← Chronic disease as independent sub-Area
├── [Note] Blood Sugar Monitoring Log
├── [Note] Medication Adjustment Records
└── [Project] 2024 Complication ScreeningFAQ
Related Features
- Area Organization - Learn how to organize Areas
- Project Management - Detailed project usage
- Note Properties - Various note property explanations
- Habit Tracking - For tracking daily metrics
💬 Join the FLO.W Notion template Community
Connect with 1000+ productivity enthusiasts to share tips and get inspired. Whether you're a beginner or power user, you'll find like-minded people in our community.
