top of page
Tree at Night

Karen Metcalf



White Branch

Welcome to The Ultimate Mind, Body, and Spirit Tracking Journal.

This journal includes four months (120 days) of daily, weekly, and monthly tracking of:

Lunar Cycles
Menstrual Cycles
Spiritual Practices
Mental Health and Self-Care
Vital Energy
Mental Energy
And More

Monitor all of your life areas daily on one page to establish baselines, set goals, see correlations, measure impact, celebrate success, and achieve and sustain change.

Don't be afraid to take up space with pocket-sized journals.

The Ultimate Mind, Body, and Spirit Tracker includes more than 200 high-quality, large, full-sized, 8 x 10 inch pages for comprehensive monitoring of all life areas for personal observation, growth, and goal setting. See your patterns and cycles over time and sustain real change. Organize your daily thoughts for weekly and monthly reflection.

How to use The Ultimate Mind, Body, and Spirit Tracking Journal: 

There are multiple categories included in this Tracker, but choose the sections you wish to track depending on your goals.

You may want to compare various life areas on an ongoing basis to see how they are related, with no intention of making changes. By simply observing these categories, you may unveil key patterns, cycles, or opportunities for improvement. If you decide to act on any of these areas, this Tracker can assist you with evaluating the effects and success of a new practice.

Perhaps your physician has asked you to track one or more of these areas to assist in the evaluation of a health condition, or to monitor the treatment of that condition.

Regardless of your intended goals, be sure to include mood, sleep, stress, and energy. These areas are likely to be the most useful in measuring the effectiveness of your practices on your mind, body, and spiritual health.

Your input can be as detailed or as simple as you like. You may just want to use arrows to indicate whether it has improved or decreased since yesterday. You may use check marks to indicate a task has been completed. You might want to rate the category on a scale of one to ten, or sketch something meaningful to you. You can use one word to summarize, or include a few brief sentences. You can use stickers, stamps, or colored pens. Choose any system that makes sense for you.

While there are no rules for what you measure in each area, there are numerous suggestions included.

Stop viewing your life areas as separate and unrelated.
Put it on paper.

Do the damn thing.

Tracker Page Preview
Podcast pic.PNG

As featured on the Meredyth with a Why Podcast

(Episode 43)

Listen to the full episode HERE

Fern Leaves
In the Storm
(Young Adult fiction novella)

Abandoned by the world around her, Carly believes she is fated to a life of torment at the hands of her stepfather and is desperate for an escape. When she can bear the abuse no longer and gives in to a thunderous rage, she suddenly finds herself in an unfamiliar, yet beautiful, storm world.

This limbo between dimensions appears to be her private sanctuary, but it may just be her purgatory.
Cover of In the Storm
Closeup of Leaf


Every now and again, a story comes along that shakes up your world. Something that you didn't expect, or see coming. A book like this is why I read YA!

I am still reeling from just finishing this novella, and let me tell you, it's going to stick with me for a while. In the Storm is a book like no others... and I'm left with a feeling somewhere between exasperation at the fact that there is no more left for me to read, and total awe at the whole concept behind the story... The sheer fact that Karen Metcalf was able to fit so much character development into these pages is what really blew my mind.

Startling, mind-boggling, unique, and enthralling, Karen Metcalf's In the Storm is the perfect read for one stormy, rainy afternoon.

Lauren, of LaurensCrammed
Bookshelf Blog

It’s been a rough year and for someone who needed to get a grip on her mental health and get organized this planner/journal has been a life saver! I’ve been using it for about 3 weeks and I love it! There is a spot for everything! You can track/record all the areas in your life and see how they affect you, giving you insights on you’re overall well being. It has helped me so much it have everything in one spot, instead of different apps/journals/planners scattered around. Do yourself a favor and do the damn thing by purchasing this!

Jessica, of


Amazon 5 Star Review

Trisha Wolfe, Young Adult Author, YA Bound Book Blog

In The Press
Tropical Leaves


There’s a phrase in the South: “telling stories”, which means telling lies. Growing up, Karen Metcalf told a lot of stories, which wasn’t always a good thing.

Karen Metcalf, Author

She was raised on the Outer Banks of North Carolina, where she spent most of her time reading science fiction and horror. She continues to explore those worlds through her writing, today.


Published Short Fiction

Karen placed 7th out of over 300 competitors in the 2017 Writer's Games, a 7 week, 72 hour, Short Story Competition hosted by the Writer's Workout. 
Her two winning stories are featured in Volume 3 of the 72 Hours of Insanity Anthologies.
The Writer's Games 2017, The Writer's Workout

From Ink Stain's Amazon About Page:

"Ink Stains, a quarterly dark fiction and horror anthology published by Dark Alley Press, is about shining a stark light on the shadows of life, exploring those dimly lit corridors, and unearthing those long-buried secrets. 

We are about examining the human existence and the human psyche in its raw, delicate, and dangerous state. 

We don’t shy away from controversy, nor do we believe good will always triumph over evil or that someone will always be around to save the day. 
Sometimes all we have is ourselves. And the stories that keep us turning the page.

Ink Stains, a dark fiction literary anthology series is a horror story collection that is sure to keep you up at night…"

News and Events
Tropical Leaves


For inquiries, please contact Karen Metcalf at  dothedamnthingjournal[at]yahoo[dot]com

Follow me:

  • DotheDamnThingJournal
  • Karen Metcalf Author Page
For more information about my publisher, Vagabondage Press, LLC, visit:
bottom of page