BodySitRep

How Do You Track Headaches?

Tracking headaches effectively means recording these details every time one occurs:

  • Pain level (0 to 10 scale)
  • Location (front, sides, back of head, behind eyes)
  • Duration (how long it lasted)
  • Triggers (what happened before: poor sleep, stress, food, weather)
  • Whether it was prostrating (prevented you from doing normal activities)
  • What helped (medication, rest, dark room)

BodySitRep's Headache tracker captures all of this with tap-to-select fields that work even when you are in pain.

Why tracking headaches matters

Headaches feel random, but they rarely are. Most people have 2 to 3 primary triggers they are not aware of. Without a structured log, you rely on memory, which is unreliable during pain. A headache diary with dates, severity, and context reveals the patterns that memory hides.

For VA disability claims, headache frequency and prostrating status are directly tied to rating criteria. "I get headaches sometimes" does not support a claim. "I had 14 headaches in 30 days, 6 were prostrating" does.

How to track headaches step by step

  1. Enable the Headache tracker in Settings.
  2. When a headache starts, open the tracker. Select today's date and current time.
  3. Rate your pain on the 0 to 10 scale by tapping a chip.
  4. Select pain type (throbbing, pressure, sharp, dull).
  5. Select duration (how long it lasted or is lasting).
  6. Select location (forehead, temples, back of head, one side, all over).
  7. Check symptoms: nausea, light sensitivity, sound sensitivity, aura, vision changes.
  8. Mark whether it was prostrating (Yes or No).
  9. Note any medication or relief methods used.
  10. Tap Save.

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Real-life example

Mark gets migraines but cannot identify his triggers. He starts logging every headache for 6 weeks. The data reveals that 80% of his migraines happen on days following less than 6 hours of sleep. He also notices they spike on Monday mornings after weekend caffeine changes. Armed with this data, he adjusts his sleep schedule and keeps caffeine consistent. His migraine frequency drops from 4 per week to 1.

Tips

  • Log during or immediately after the headache. Details fade fast.
  • Track sleep and caffeine alongside headaches. These are the two most common triggers.
  • Always record whether the headache was prostrating. This is critical for VA documentation.
  • Use the notes field for context: "stressful meeting" or "skipped lunch" helps explain patterns later.
  • Export your headache log as CSV before any neurology or VA appointment.

Frequently asked questions

What should I log when I get a headache?
Log the date, time, pain level (0 to 10), where it hurts (front, sides, back, all over), type of pain (throbbing, pressure, sharp), how long it lasts, what you took for relief, and whether it was prostrating (prevented normal activity). Add a note about what you were doing before it started.
How does a headache diary help my doctor?
A structured log with dates, severity, and duration shows your doctor the real frequency and pattern. This is far more useful than saying "I get headaches a lot." For VA disability claims, prostrating episode documentation is especially important.
What are common headache triggers I should watch for?
Common triggers include poor sleep, dehydration, caffeine withdrawal, stress, bright lights, weather changes, missed meals, and certain foods. Tracking these alongside headaches helps you identify which ones affect you specifically.
How long until I see patterns in my headache data?
Most people notice patterns after 4 to 6 weeks of consistent logging. You may discover that headaches cluster on certain days of the week, follow poor sleep nights, or correlate with specific foods or stress events.

Start your headache diary today

Your first log takes 30 seconds. Patterns appear within weeks.

Start Tracking