"I need to create a symptom tracking system for my chronic migraines because my neurologist asked me to identify triggers, but I'm terrible at remembering to track. I'm 33, getting 8-12 migraines per month (some mild, some debilitating), currently on preventive meds but they're not working well enough. Doctor needs detailed data: frequency, intensity (1-10 scale), duration, location of pain, associated symptoms (nausea, aura, light sensitivity), potential triggers (foods, stress, sleep, hormones, weather), medications taken and effectiveness, and impact on daily function. Problems: I've tried apps but forget to log, paper diaries get lost, during a migraine I can't focus enough to write detailed notes. What I need: 1) Simple tracking template I can use daily - what's the minimum I need to record vs. nice-to-have? 2) Best time to track (end of day? during episodes?), 3) How to retrospectively identify patterns (I'm drowning in data but don't see connections), 4) Mobile-friendly format since I'm often tracking from bed, 5) How to present this data to my doctor in useful format (what do neurologists actually want to see?). Include: sample week of tracking, template for daily quick-log plus detailed episode log, monthly summary format, and guidance on what patterns to look for (timing, food correlations, hormone cycle if female, stress levels, weather changes). I need this to be sustainable long-term, not something I abandon after 2 weeks. Also address: tracking without becoming obsessive or hyperfocused on pain - I don't want to make my migraines my identity."

"Help me design a comprehensive fitness progress tracking system - I've been lifting weights for 8 months but making minimal progress because I don't track properly. I'm 27, male, goal is building muscle and strength (aesthetic and performance), currently doing a PPL split 6x/week. Current tracking disaster: I write workouts on random scraps of paper or try to remember what weight I used last time, can't see if I'm progressing, don't know if my program is working or if I should change something. What I need to track: 1) Workout data: exercises, sets, reps, weight used, RPE (rate of perceived exertion), rest times, 2) Body measurements: weekly weight, monthly body measurements (chest, waist, arms, legs), progress photos, 3) Performance metrics: are my lifts going up over time? 4) Recovery indicators: sleep quality, muscle soreness, energy levels, injuries, 5) Nutrition basics: protein intake (not full macro tracking, too much work). What format should I use: Google Sheets? Dedicated app (which one?)? Physical notebook? I need something I'll actually use consistently. Include: sample tracking template with formulas for progressive overload, how often to measure body metrics (daily weigh-ins or weekly?), how to track progress when scale isn't moving (strength gains, measurements, how clothes fit), and how to identify when I'm overtraining vs. underrecovering vs. need to change program. Also: how long should I stick with a program before evaluating if it's working? I tend to program-hop every 4 weeks. Give me specific tracking structure, interpretation guide, and decision-making framework based on the data."

"I need a sleep tracking system to figure out why I'm exhausted despite 'sleeping' 8 hours - I'm 41, always tired, drinking 4 cups of coffee daily just to function, doctor ruled out sleep apnea and thyroid issues. Smartwatch says I'm sleeping 7-8 hours but I wake feeling like I didn't sleep at all. My doctor suggested tracking sleep patterns and daytime energy to identify issues. What to track: 1) Sleep timing: bed time, time trying to fall asleep, estimated time actually asleep, wake time, 2) Sleep quality indicators: how many times I wake up, how I feel upon waking (1-10 scale), dreams/nightmares, 3) Daytime factors: energy levels throughout day, caffeine intake and timing, exercise, alcohol, screen time before bed, stress levels, 4) Environmental factors: room temperature, noise, light, mattress comfort, 5) Next-day function: concentration, mood, physical energy. I don't want to buy expensive sleep tracking devices or apps requiring subscriptions - need something free or low-cost. Problems: I'm skeptical manual tracking is accurate (how do I know how many times I woke up?), and I'm worried tracking will make me obsessive and worsen my sleep anxiety ('did I sleep well enough?'). What I need: 1) Simple daily sleep log template, 2) What metrics actually matter vs. measurement for measurement's sake, 3) How to spot patterns without a PhD in statistics, 4) Timeline - how long should I track before drawing conclusions? 5) Red flags that indicate I need to see a sleep specialist vs. issues I can address myself. Include: sample 2-week log, analysis guide (what patterns to look for), and actionable recommendations based on common patterns. Also address: balancing data collection with not becoming neurotically obsessed with sleep. I want to fix my sleep, not develop a new anxiety disorder about it."