Daily Tinnitus Diary: Track, Reflect, Empower

Managing tinnitus becomes a little easier when you can see the bigger picture. The Daily Tinnitus Diary helps you monitor your symptoms, pinpoint triggers, and identify what brings relief — all while giving you space to reflect on your daily journey.

What’s Inside the Diary?

• Tinnitus Intensity Tracker:
  • Rate your tinnitus from 1 (lowest) to 10 (highest) throughout the day — Morning, Afternoon, Evening, and Night.
• Trigger Log:
  • Tick boxes to track factors like Noise Exposure, Stress, Diet, Medications, and Sleep Quality, with space for notes.
• Relief Factors:
  • Identify what helps by ticking Quiet Environment, Relaxation Techniques, Dietary Changes, Medications, or Sleep Aids, and add any helpful details.
• Daily Summary:
  • Record your overall tinnitus experience and any observations, changes, or new symptoms.
• Activity & Mood Reflection:
  • Note your exercise, hobbies, social interactions, and how you’re feeling emotionally (e.g., happy, anxious, frustrated).

Pay-What-You-Want Model

This diary is free to download because support should be accessible to all. If you choose to pay, your contribution fuels the TinNOtus community and enables us to create even more helpful tools. Whether it’s a small or big contribution, your support keeps us going strong.

Start tracking your daily experience and take a step toward better tinnitus management today! 🎧📖

Friendly Reminder

These tools and trackers are designed just for your personal use to support your journey. Copying or distributing them without permission undermines the care and effort I’ve put into creating resources to help the community.

Thank you for respecting the work that makes these tools possible! 🧡