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Cannabis Dosing Journal Template (Free)

A simple printable template to track product, dose, time, and effect. The clearest way to dial in a routine that works for your body.

Why Tracking Matters

Cannabis affects every person differently — and it affects older adults differently than younger ones, due to changes in liver metabolism, body composition, and endocannabinoid system function. What works for a friend or family member may not work for you. A dosing journal replaces guesswork with data.

Dr. Dustin Sulak, founder of Healer.com and author of Handbook of Cannabis for Clinicians, recommends systematic tracking as part of any cannabis regimen. The first 4 to 6 weeks are especially important — this is when you are finding your optimal dose, product, and timing. After that, most people settle into a routine and track less frequently.

What a journal helps you do

  • Find your minimum effective dose. Many seniors find therapeutic benefit at doses that produce no perceptible intoxication — as low as 1 to 2.5 mg of THC.
  • Identify patterns. Does a tincture taken 30 minutes before bed improve sleep? Does a topical help morning joint stiffness? The journal reveals what works.
  • Spot side effects early. Dizziness, dry mouth, or excessive drowsiness at certain doses are worth noting and discussing with your provider.
  • Give your provider real data. Bring this journal to your pharmacist or physician. Concrete records are far more useful than "it kind of helped."

Printable Dosing Journal Template

Print this table and fill in one row each time you use cannabis. Use the back of the page for additional notes.

Date Product / Form THC mg CBD mg Time Taken Onset Time Pain
(1-10)		 Sleep
(1-10)		 Mood
(1-10)		 Side Effects Notes
 
 		                    
 
 		                    
 
 		                    
 
 		                    
 
 		                    
 
 		                    
 
 		                    
 
 		                    
 
 		                    
 
 		                    
 
 		                    
 
 		                    
 
 		                    
 
 		                    

How to Use This Template

Product / Form

Write the product name and type — for example, "Brand X tincture," "5mg gummy," or "CBD topical cream." Include the brand if you know it, so you can repurchase or avoid specific products.

THC mg and CBD mg

Record the milligrams of THC and CBD per dose. This information is on the product label. If you are using a tincture, note the number of drops or milliliters and the concentration per drop.

Onset Time

How long after taking the product did you first notice effects? This varies by method: sublingual tinctures typically take 15 to 30 minutes, edibles 60 to 120 minutes, and topicals 15 to 45 minutes for localized relief. Record the actual time, not the expected time.

Pain / Sleep / Mood Ratings

Use a simple 1-to-10 scale where 1 is the worst and 10 is the best. Rate these after the cannabis has taken effect. Over time, patterns will emerge — certain products or doses may improve sleep but not pain, or vice versa.

Side Effects

Common side effects to watch for include dry mouth, dizziness, drowsiness, anxiety, rapid heartbeat, or impaired balance. Note the severity. If you experience a fall, significant dizziness, or confusion, stop use and consult your physician.

Tips for Better Tracking

  • Change one thing at a time. If you change the product, dose, and timing all at once, you will not know which change caused the result.
  • Note what you ate. Cannabis edibles taken on an empty stomach may hit harder and faster than with food.
  • Record your medications. If your doctor changes a prescription during this period, note that too — it may affect how cannabis interacts with your system.
  • Bring the journal to appointments. Share it with your pharmacist, certifying physician, or primary care provider.