Sam Parvin

Unstuck with Sam Parvin

The Check-In

Notice daily. Look weekly.

One mistake I made over ten years of trying to heal: I didn't consistently track how I felt or what therapies, etc. I was doing. So I leaned on my mood instead of information — and it took me far longer to find what actually made a difference.

This is the worksheet I wish I'd had. Fill it in right here, print it, or copy it into Claude to spot your own patterns over time. Take what resonates, leave the rest.

If you want to download or take your information to Claude, I'll ask for your email address, so we can be in touch in the future. I'll never share this with anyone else; I very much value your confidence in me.

Every day · two minutes

The Daily Notice

Say it out loud, write a line, or just do it in your head. Nothing here is a score. You're taking attendance, not grading.

01

Body the route

Go top to bottom. Don't linger, don't diagnose. Scan all of it. Note only what speaks.

Top to bottom

Head·Neck·Shoulders·Chest & lungs·Abdomen·Back·Hips·Pelvis·Genitals·Thighs·Knees·Calves·Ankles·Feet

Then again, by layer

Muscles·Fascia·Joints·Abdominal organs·Head

Most days two or three things speak and the rest is quiet. Quiet is information too. Write down only the ones that spoke.

02

Energy the other scan

Same idea, less map. Where are you today in each of these?

  • Aura — how far out do you feel? Big and open, or pulled in tight against your skin?
  • Energy — moving, stuck, leaking, full?
  • Mood — the actual weather. Not the one you'd report to a colleague.
  • Spirit — connected, or on your own out there?
03

Cycle

One word. Day number, or the phase.

Day 14 / bleeding / luteal / n/a
04

Sleep

Whatever the number is the moment you wake up. Don't think about it.

1 = wrecked  ·  5 = rested
05

Same

What did I take, eat, and do that was the same as usual?

06

Different

What was different? New thing, missed thing, travel, stress, a fight, a big meal, a hard conversation.

That's the whole daily. No verdict. No adjustment. You are not deciding anything today.

Once a week · ten minutes

The Weekly Look

Sunday-ish. Pen down for this one — this is the part that pays off. Do these blocks in order. The order is the whole trick.

1. Gut first — before you look at anything

The seven days that just ended. Not the week ahead — the one behind you.

Without opening your daily notices, and without scoring anything yet: what does your gut say about the week that just passed? Better, worse, or about the same as the week before it? Is anything helping?

Write it down now

You can't do this step after the next one. Once you've seen the numbers you can't un-see them, and your "gut" will just quietly agree with them.

2. Now score the week — the three markers

Pick three and keep them fixed for at least 30 days. Score the week as a whole, not today.

Energy
Digestion / elimination — Bristol number if you track it
Mood floor — how low did the low go

Now open the daily notices and read back through the week.

3. Compare

Look at your gut line, then at your three scores and the week's notices. Do they agree?

Where they don't agree is the most interesting thing on this page. That's where you find out whether your intuition runs ahead of your body or behind it — whether you feel a shift before it shows up, or keep insisting you're fine while the notices say otherwise. Either one is worth knowing about yourself, and you only find out by writing the gut down first.

4. The week's context

  • Cycle — where was I this week? Where am I now?
  • Sleep — look at the seven numbers. Average? Any nights that wreck the read?
  • Protocol — did I do it, mostly do it, or skip it?
  • Anything outside the protocol worth noting?

5. Did anything change?

Write the date. This is the line you'll be hunting for in three months.

Did I add, drop, or change the dose of anything this week? Did I change how or when I take it?

What changed
Date it changed
How long before I'd expect to feel it

If nothing changed

Write "nothing changed." That's a real entry, not a blank — an unbroken run of nothing changed is exactly what makes the weeks around a change readable.

6. What I already know

  • What have I been overriding? Something I noticed and pushed past this week. Name it.
  • What does my body want that I already know the answer to? No research needed. The thing I already know.
  • Am I willing to give it that? If not — why not?

7. The integrity read

Not a morality test. You're looking for correlation — the weeks the body goes sideways and the weeks these go sideways are often the same week. That's the whole point of asking.

This week, was I:

Honest? Speaking my truth? Of service? Looking out for my own needs? Compassionate and considerate of others?

Any of these you'd answer with a wince — sit with that one for a second, then look back at your body notices for the same week. Anything rhyme?

One adjustment One. Not four. Only if the week actually told you something.

✦ Want your patterns found for you?

Do the weekly, then hit Copy for Claude up top. It builds a tidy summary of everything you filled in — paste it into a Claude conversation and keep adding to it each week. After a month or two, ask it what lines up with feeling better or worse. That's the shortcut I never had.

And relax about it. The stress of feeling you have to keep this up will do more to your body than the tracking ever undoes. Do it roughly once a week, and let it go.