😴Sleep & recovery
PMR-specific markers first — these tend to move before pain scores do.
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Score: –/50
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Score: –/30
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Score: –/20
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😖 Stress
🪑 Prolonged sitting
🥶 Cold weather
⛳ Golf cart
Mood swings
Increased appetite
Insomnia
Swelling
🤕Pain
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–
–
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Right knee
Left fingers
Hip
Ankle
💊Medication
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Taper goal: steady decrease in 1.25mg steps.
Dafalgan
Vimovo
Ibuprofen
🏋️Fitness
⛳ Golf
🚶 Walk
🏋️ Fitness
🌱 Garden
🛍️ Shopping
🧘 Stretching
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🍽️Meals
Portion, quality, and any notes — for each meal.
🥐 Breakfast
🍎 Snack
🥗 Lunch
🍝 Dinner
💧Supplements, alcohol & water
Vitamin
Omega
Collagen
Zinc
Magnesium
Glucosamin
D2 Tablet
😌Stress, well-being & weight
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–
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📔Journal
A few honest sentences go further than a perfect log — this is what the weekly digest reads most closely.