Why Journal?
Tracking your microdosing experience is CRITICAL for:
- Finding your optimal dose (everyone is different)
- Identifying patterns (effects, tolerance, side effects)
- Avoiding placebo bias (objective data helps)
- Making informed adjustments (increase, decrease, or stop)
Example 1: Fadiman Protocol (Beginner)
Protocol: Day 1: Dose | Day 2: Off | Day 3: Off | Repeat
Goal: General mood improvement and focus
Week 1 Entries
Day 1 (Dose Day) - Monday, March 1
Dose: 0.15g dried P. cubensis (ground powder in capsule)
Time: 8:00 AM (with breakfast)
Morning (10 AM): Feeling slightly more alert than usual. Colors seem a tiny bit brighter? Hard to tell if it's placebo. No negative effects.
Afternoon (2 PM): Worked through lunch without feeling drained. Usually I crash around 1 PM. Mood: 7/10 (baseline is 5/10).
Evening (8 PM): Good day. No anxiety. Felt present during dinner conversation. Sleep: Normal.
Side Effects: None
📝 Annotation: Good first entry. Includes dose, timing, observations throughout the day, and a mood rating. The self-awareness about placebo is excellent.
Day 2 (Off Day) - Tuesday, March 2
Dose: None
Morning: Woke up feeling good. Residual effects? Or just a good night's sleep?
Afternoon: Mood: 6/10. Slightly lower than yesterday but still above baseline.
Evening: Normal. No cravings or desire to dose again.
📝 Annotation: Tracking off-days is important. This person notes "residual effects," which is common.
Day 4 (Dose Day) - Thursday, March 4
Dose: 0.15g (same as Day 1)
Time: 8:00 AM
Morning: Effects feel less pronounced than Day 1. Mild focus boost.
Afternoon: Mood: 6/10. Productive but not as noticeable as first dose.
Evening: Wondering if I should increase dose or if this is normal.
Side Effects: None
📝 Annotation: This is a great question to track. The second dose often feels less intense (tolerance building). They're wisely questioning whether to adjust.
Example 2: Stamets Stack (Experienced)
Protocol: 4 days on, 3 days off
Stack: Psilocybin + Lion's Mane + Niacin
Goal: Cognitive enhancement and neurogenesis
Sample Entry
Day 1 (Cycle 2) - Monday, April 12
Stack:
- 0.12g psilocybin (P. cubensis, dried)
- 500mg Lion's Mane extract
- 50mg Niacin (immediate release)
Time: 7:30 AM (empty stomach)
8:00 AM: Niacin flush started. Mild tingling in face and arms. Expected.
10 AM: Focus is SHARP. Working on a coding project—solving problems faster than usual. Flow state.
12 PM: Mood: 8/10. Energy sustained. No jitters (unlike coffee).
3 PM: Creativity spike. Came up with 3 new ideas for a side project.
Evening: Slight headache (dehydration?). Drank more water. Resolved.
Sleep: 11 PM - 6:30 AM (7.5 hours, solid)
Notes: This stack is working well. Will continue 4 days on, reassess tolerance after Week 4.
📝 Annotation: Detailed tracking of the stack components. Notes about niacin flush (important for first-timers). Mentions dehydration (common side effect). Includes sleep data.
Example 3: Struggling with Side Effects
Protocol: Every Other Day
Goal: Anxiety reduction
Week 2 Entry
Day 8 (Dose Day) - Wednesday, May 5
Dose: 0.20g (increased from 0.15g)
Time: 9:00 AM
Morning: Feeling VERY perceptible effects. Mild visuals (patterns shifting slightly). This is not sub-perceptual anymore.
11 AM: Anxiety is actually WORSE. Heart racing. Had to step away from work.
Afternoon: Took a walk. Calmed down by 2 PM. Effects subsided by 4 PM.
Conclusion: 0.20g is TOO MUCH for me. Going back to 0.10g next dose.
Side Effects: Increased anxiety, mild visuals, rapid heart rate
📝 Annotation: This is a PERFECT example of why journaling matters. The dose was too high, and the person recognized it immediately. They documented the experience and made a plan to adjust. This avoids repeating the same mistake.
Example 4: Long-Term Tracking (Month 3)
Monthly Review - End of Month 3
Protocol: Fadiman (Day 1: Dose, Days 2-3: Off)
Dose: Settled on 0.12g after experimentation
Overall Mood Trend: Baseline mood increased from 4/10 to 6/10. Less frequent depressive episodes.
Productivity: Improved. Completing tasks faster, fewer procrastination days.
Social Anxiety: Noticeable reduction. More comfortable in group settings.
Side Effects Over Time: Occasional mild nausea (resolved by taking with food). No tolerance buildup noticed.
Decision: Continue for 1 more month, then take a 2-week break to reset.
📝 Annotation: Monthly reviews are essential. This person is looking at trends, not just day-to-day fluctuations. They're also planning a break (important for long-term microdosing).
What to Track (Checklist)
Essential
- ✅ Date and day of week
- ✅ Dose amount (mg or g)
- ✅ Time taken
- ✅ Effects (positive and negative)
- ✅ Mood rating (e.g., 1-10 scale)
- ✅ Side effects
Helpful
- Sleep quality (hours + how you felt)
- Energy level (1-10)
- Productivity (tasks completed)
- Social interactions (anxiety level)
- Physical activity (exercise, walks)
- Diet/hydration notes
- Other substances (caffeine, alcohol)
Common Mistakes to Avoid
- Inconsistent tracking: Journal EVERY dose day and at least once on off-days.
- Vague notes: "Felt good" is not helpful. Be specific.
- Ignoring side effects: If you feel anxious or nauseous, write it down. Patterns emerge.
- No off-day tracking: Off-days show residual effects and baseline.
- Not reviewing: Look back at your journal weekly/monthly to spot trends.
Digital vs Paper
| Method | Pros | Cons |
|---|---|---|
| Paper Journal | Private, no screen time, tactile | Can't search, easy to lose |
| Spreadsheet (Excel/Sheets) | Easy to analyze, charts/graphs | Less private, technical setup |
| Notes App (Notion, Evernote) | Searchable, syncs across devices | Privacy concerns (cloud storage) |
| Dedicated Apps (Quantified Citizen) | Built for microdosing, reminders | Data shared (often for research) |
Recommendation: Start with paper or a simple Notes app. Upgrade to a spreadsheet if you want data analysis.
Template for Beginners
Date: __________
Dose Day: Yes / No
Dose: ______ g/mg
Time Taken: ______
Morning Check-In (9-11 AM):
_________________________________________________
Afternoon Check-In (2-4 PM):
_________________________________________________
Evening Check-In (7-9 PM):
_________________________________________________
Mood (1-10): ______
Energy (1-10): ______
Side Effects: None / ___________________
Notes:
_________________________________________________