My Migraine Toolkit: 3 Things I Never Go Without

If you deal with migraines daily, you already know how unpredictable they can be.

For me, they usually start early—around 4:30am before I even leave for work. Then again in the afternoon, especially when I’m driving or going long stretches without eating. It’s not always full-blown pain either—sometimes it’s just that annoying head pressure, numbness, or that “something’s off” feeling.

After dealing with this over and over, I realized something:

 Guessing wasn’t working.

So I started keeping things simple and focused on what actually helps.

Here are the 3 things I never go without now.

1. Tracking My Migraines (This Changed Everything)

For a long time, I thought I knew my triggers.

I didn’t.

Once I actually started tracking things like:

  • When symptoms started
  • What I ate
  • Sleep
  • Stress
  • What I took for relief

…I started seeing patterns within days.

Things like:

  • Head pressure hitting when I hadn’t eaten enough
  • Certain times of day being worse (early morning & afternoon)
  • What actually helped vs what I thought helped

That’s why I made a simple migraine tracker I could use daily.

 You can check it out here:
migraine tracker

Nothing complicated—just something quick to fill out that actually gives you answers.

2. Having the Right Snacks Ready (Not Optional)

One of the biggest triggers for me is not eating at the right times.

Especially at work, when I don’t always have access to food.

I’ve noticed that light head pressure can start just from going too long without eating—and if I ignore it, it gets worse.

So now I always keep simple, “safe” snacks on me:

  • Protein bars
  • Crackers or light carbs
  • Something easy to grab quickly

I don’t overthink it. I just make sure I have something.

 A few things similar to what I use:

  • Protein bars (easy, filling, no prep)
  • Crackers for quick carbs
  • A good water bottle to stay hydrated

Hydracy Water Bottle

Quest Protein Bars

It sounds basic, but this alone has helped prevent a lot of afternoon headaches.

3. My “Emergency at Work” Routine

This is the part nobody really talks about.

What do you do when a migraine starts… and you’re stuck at work?

For me, I keep it simple:

  • Drink water right away
  • Eat something small (even if I’m not that hungry)
  • Walk if I can (this actually helps more than I expected)
  • Use what I have on me (like Excedrin, Tylenol, etc.)

Sometimes the goal isn’t to eliminate the migraine immediately—it’s to stop it from getting worse.

Even a small adjustment at the right time can make a big difference.

What I Use Daily (My Simple Migraine Toolkit)

Here’s what I keep in my daily routine now:

  •  Migraine tracker (to find patterns and stay consistent)
  •  Water bottle (hydration matters more than I realized)
  •  Protein bars / snacks (to avoid long gaps without eating)
  •  Sleep mask (for recovery and better rest)

 Migraine tracker:
https://www.amazon.com/dp/B0GTRD8WQJ

 Other items:
Hydracy Water Bottle

Quest Protein Bars

Sleep Mask

Nothing fancy. Just things that actually help me get through the day.

Final Thoughts

If you’re dealing with migraines like this, the biggest thing I can say is:

 Start tracking.

You don’t need to guess. Once you see your patterns, everything gets easier to manage.

This isn’t about being perfect—it’s about figuring out what works for you.

⚠️ Affiliate Disclaimer

This post may contain affiliate links. If you purchase through these links, I may earn a small commission at no extra cost to you.

📚 Looking for more wellness journals and trackers?

Browse the full Gotham Supply NY collection on Amazon — sleep trackers, migraine journals, symptom trackers, budget planners and more. All designed to help you understand your daily patterns and take back control.

→ See all journals by Christina Vitarella on Amazon

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