Why I’m Tracking My Migraine-Free Days (and Why You Might Want To Too)

During a recent meditation, I had one of those quiet moments of clarity - the kind that slips in when your mind is still. I realised that so much of migraine life is about tracking the problem. We jot down triggers, chart symptoms, note the days lost to pain. While that information is useful, it can also keep our focus on the very thing we’d like less of.

In gratitude practice, there’s a saying: what you focus on grows. So, what if we flipped it?

Instead of counting migraine attacks, let’s start celebrating migraine-free days.

It doesn’t have to be complicated. You might:

• Put a simple ✅ or 🌸 on your calendar.

• Use the notes app on your phone and drop in a quick emoji.

• Write a line or two about what you were able to do that day - something that might have felt impossible during a migraine episode.

Maybe you took a morning walk without worrying about glare. Or enjoyed dinner with friends without that familiar throb creeping in. Perhaps you worked a full day, or simply had the energy to read a chapter before bed.

Over time, this little habit can shift the balance. You start noticing not just the absence of pain, but the presence of joy, connection, and energy.

It’s not about pretending migraine doesn’t exist or glossing over the hard days. It’s about letting yourself see and appreciate the good ones.

So here’s my gentle challenge to you: for the next month, track your migraine-free days. Notice how they feel. Celebrate them in small ways. You might be surprised at how much there is to record.