Resources
Dosing worksheet
One week, one row a day. Print it, or fill it in on screen — the point is a written record instead of a memory.
How to use it
- Hold one dose steady for at least three days before changing it.
- Record the time you took it — timing explains more results than dose does.
- Rate the effect on your specific goal, not "how you feel" in general.
- Note anything unexpected: drowsiness, dry mouth, appetite, or digestion.
Seven-day log
| Day | Time taken | Product | Dose (mg) | Effect (0–10) | Notes / side effects |
|---|---|---|---|---|---|
| Day 1 | Time taken for Day 1: blank | Product for Day 1: blank | Dose (mg) for Day 1: blank | Effect (0–10) for Day 1: blank | Notes / side effects for Day 1: blank |
| Day 2 | Time taken for Day 2: blank | Product for Day 2: blank | Dose (mg) for Day 2: blank | Effect (0–10) for Day 2: blank | Notes / side effects for Day 2: blank |
| Day 3 | Time taken for Day 3: blank | Product for Day 3: blank | Dose (mg) for Day 3: blank | Effect (0–10) for Day 3: blank | Notes / side effects for Day 3: blank |
| Day 4 | Time taken for Day 4: blank | Product for Day 4: blank | Dose (mg) for Day 4: blank | Effect (0–10) for Day 4: blank | Notes / side effects for Day 4: blank |
| Day 5 | Time taken for Day 5: blank | Product for Day 5: blank | Dose (mg) for Day 5: blank | Effect (0–10) for Day 5: blank | Notes / side effects for Day 5: blank |
| Day 6 | Time taken for Day 6: blank | Product for Day 6: blank | Dose (mg) for Day 6: blank | Effect (0–10) for Day 6: blank | Notes / side effects for Day 6: blank |
| Day 7 | Time taken for Day 7: blank | Product for Day 7: blank | Dose (mg) for Day 7: blank | Effect (0–10) for Day 7: blank | Notes / side effects for Day 7: blank |
Reading your results
After seven days, look for patterns rather than single good nights. If your effect ratings improved and stayed improved, you've found a working dose — hold there. If nothing moved, increase by 5–10 mg and run another week. If side effects showed up before benefit did, step back to the last comfortable dose and change format or timing instead.