The WHOOP Journal allows you to track numerous behaviors (including medication usage, nutrition, mental health, and more) to monitor their impact on your Recovery, Strain, and Sleep. You can view a complete list of trackable behaviors here.
Over time, WHOOP will analyze how these various behaviors impact your data.
How to turn on the WHOOP Journal feature
Before accessing the WHOOP Journal, we want to make sure the feature is turned on in your app by following the steps below:
Select the menu icon from the bottom right corner of the navbar and then select account & settings.
Select the Journal icon (notepad and pencil).
Ensure the Journal is toggled on.
How to access the WHOOP Journal
The Journal will appear automatically each day once sleep has been processed. Additionally, you can review and edit previous answers by selecting the clipboard and pencil icon on the overview screen.
How to customize your WHOOP Journal
There are two different ways to customize the WHOOP Journal:
From the overview page
Select the clipboard and pencil icon to the right of Start Activity.
You'll be taken to the Your Journal screen. From here, select the Customize Journal button (cog icon).
Note: If you have already completed your entry for the day, you'll need to click the pencil icon first, then the cog icon will appear.
Within Customize Journal, you'll see a list of behaviors you can track: by all, or by specific categories, including lifestyle, medication, mental health, nutrition, etc. Select the checkbox next to the behaviors you want to track. You can also uncheck any behaviors you want to remove.
Once you've finished selecting/editing your behaviors, select the checkbox in the upper right corner of Customize Journal to save your changes.
From the menu
Select the Menu icon from the bottom right corner of your WHOOP app.
Select Journal under Accounts & Settings.
Here, select Customize Journal where you'll see a list of behaviors you can track: by all, or by specific categories, including lifestyle, medication, mental health, nutrition, etc. Select the checkbox next to the behaviors you want to track. You can also uncheck any behaviors you want to remove.
Once you've finished editing your behaviors, select the checkbox in the upper right corner of Customize Journal to save your changes.
Completing an entry
For each behavior selected, you will be asked if you participated in that behavior during the previous day.
Click the checkbox for any behaviors that you participated in. Once the checkbox is selected next to a behavior, a pop-up containing additional questions about the behavior may appear for you to fill out.
Note: Filling out the questions is optional, and not all behaviors have additional questions attached.
When journal is opened on a new day, the previous answers toggle will appear above the questions list if the following is true:
- The entry being edited is for the current day
- There is not an existing journal entry for the current day
- At least one of the currently tracked behavior questions has been answered in the past
Turning the previous answers toggle on will fill each behavior question with its most recent historical answer (if there is one). Turning the toggle off will clear all default answers. Once you turn this toggle on or off, it will default to that setting unless you change it.
Once complete, select the Save Journal button at the bottom.
Editing a previous entry
You can edit any Journal entry within the previous 10 days.
- From the overview page, select the day you want to edit by selecting Today, then selecting the date you want to edit on the calendar.
Note: You can also select the left arrow button to go to a previous date.
- Select the Journal icon (clipboard and pencil).
- Your entry for that chosen day will be displayed. After making any desired edits, select Save Journal at the bottom.
Note: Journal entries greater than 10 days old can not be edited.
Where can I find the analysis?
The Monthly Performance Assessment (MPA) is a monthly performance report available on the 1st of every month to any member with 14 Recoveries recorded in the previous calendar month. When you input a response within the WHOOP Journal, you will begin to see trends within your data - based on your body's response to a specific behavior.
Once it’s available, you can view your Monthly Performance Assessment by navigating to the Coaching tab of the WHOOP app and selecting the Monthly button under Performance Assessments.
Note: You need 14 total recoveries to get your first MPA - these do not have to be consecutive.
How many times do I need to log something in my journal to see analysis in the MPA?
The Monthly Performance Assessment requires each tracked behavior to have at least 5 yes responses and 5 no responses within a 90-day period to analyze the impact of the behavior.
Is my data used beyond the analysis provided by my Monthly Performance Assessment?
WHOOP may use the data it collects and the answers from Journal entries as de-identified information or in aggregated data sets. This means the data WHOOP collects is combined from multiple individual sources and compiled into data summaries, in ways that cannot be traced back to specific individuals. This anonymized data is used to improve algorithms and provide more complex insights for members (ex: the correlation between WHOOP data, stress, and illness).
Important note: WHOOP does not monetize the personal information of its members. Please visit WHOOP.com/privacy for additional information regarding data privacy.