Smell Training Anosmia Journal Diary Log Notebook

Reclaim your smell once more.

For some, the sense of smell can be improved via smell training and the use of a smell training kit. Just like any new skill, it will take time and dedication to retrain your smell but you will see results as you fine-tune your smell once more.


A robust smell training diary or smell journal is the best way to take your smell training to the next level. Take your smell training up a notch and kick your olfactory gland back into shape.

The Anosmia training Journal will give you a set of tools that allow you to easily and quickly record your smell training journey, daily. Allowing you to fine tune, identify smells and reassess every aspect of your smell. Helping you go from no smell or nose blindness to smelling the world once more.

If you have ever wondered what the secret to retraining your smell once lost, you have found it. This smell training aid will help you do just that and assist you in reclaiming your smell and taste.

  • Basic and complete smell training guide included in each journal
  • Record your smell training three times daily 
  • Record notes
  • Customise the scents and essential oils you test with
  • Identify areas of weakness and areas of strength
  • Set goals and surpass them
  • Get your smell back

The smell diary has one page per week.

The Smell Training Journal contains pages for over 100 weeks of testing sessions. Most entering into a smell training programme to reclaim their loss of smell begin to see results around weeks 12 to 16. Allowing lots of extra weeks to fine-tune and retune your new sense of smell.

✔ SIMPLE APPROACH for better training sessions

✔ FOCUS on your PROGRESS & THE GOOD THINGS in your smell training – If you want to retrain and reclaim your smell, you need to take charge of your training. This is exactly what you do with the smell Training Journal Diary Log Notebook–on a daily & sustainable basis!

✔ DO MORE WITH LESS – The simple act of structured journaling will light a fire under your recovery.


Please note: I make no medical claims. Olfactory Training included is based on tried and tested scientific studies. Before starting, seek specialist medical advice. This is just a journal.

Is smell training effective

Yes, smell training has been shown to be effective for many smell loss conditions.

Smell training Kit.

A smell training journal, 4 scents (essential oils one from each category), 4 jars, 4 pieces of paper, a pen, commitment and patience.

Smell training program

Once you have your smell training kit, set out a regular schedule for your smell training. Create a smell training program and stick to it. This is where a smell training journal really comes into its own, allowing you to test multiple times day, track progress and write notes over many, many months.

Smell training for Paranosmia and Anosmia

The smell training journal is for all formats of smell loss and phantom smell problems.

Smell training essential oils.

Essential oils are a key part of the smell training process. Smell is typically broken down into four main categories, just as taste is broken into categories like savoury, sweet, bitter etc. These categories are there Fruity, Flowery, Spicy, Resinous. There are many essential oils that fit into each of these categories. For a basic smell training kit, you only need four. The most common four essential oils used for training are  Fruity – Lemon, Flowery – Rose, Spicy – Cloves, Resinous – Eucalyptus.


FAQ from across the web.

How Does smell training work?

Neuroplasticity involves the generation of new connections and/or the strengthening of existing connections between neurons (brain cells), which in turn may lead to changes in thinking skills or behaviour. We can see evidence of neuroplasticity when we practise a skill such as playing an instrument or learning a new language. (

What is Smell Training

Smell training has been studied in various animals, from flies to primates. Animals exposed to multiple odours develop an increased number of, and connections between, brain cells. This process has been shown to enhance learning and memory of odours. 

In humans, olfactory training has typically involved smelling a range of robust odours representing major odour categories flowery (such as rose), fruity (lemon), aromatic (eucalyptus) or resinous (cloves). Participants may be asked to focus their attention on particular odours, try to detect certain odours, or note odour intensities. 

Generally, training is repeated daily for several months. Periods over three months are suggested for older adults. (

Does smell training work?

Loss of smell that is triggered by a virus usually gets better over time. Smell training has been shown to increase the odds & speed of recovery. (


How is our sense of smell linked to our brains?

The process of smelling activates the complex olfactory network in the brain. When we smell a rose, for example, receptors in the nose detect the many molecules that make up the rose’s odour. 

This information is then sent to the many areas of the brain (including the olfactory bulb and olfactory cortex, the hippocampus, the thalamus and the orbitofrontal cortex) that help us process the information about that odour. 

To name the rose, we access our stored knowledge of its pattern of odour molecules, based on past experience. So identifying the smell as belonging to a rose is considered a cognitive task. (

Statistics: Smell Training

Thirty percent of the patients who completed therapy could smell better ( The Laryngoscope , 119:496-99, 2009). (

The human nose can detect, according to some studies, up to 1 trillion distinct scents. (

I became one of the estimated 2 million Americans who suffer from anosmia, the inability to smell, and consequently have a reduced ability to experience flavor as well. (

For 30 percent of the subjects, 12 weeks of this regimen improved their olfactory function. (

Why I created the Smell Training Journal

Hello, let me tell you a little bit about my journey.

It all began with a flight to Spain when the plan began to descend my world changed. It felt like my head was going to explode and my eyes were being forcefully pumped out of my eye sockets. I was understandably in shock. On the return flight, it happened again. Upon landing I went straight to AE as I had no reference point and whatever was happening, was not normal.

The AE Dr said it was a sinus infection and prescribed me some antibiotics and advised me to go to my DR.

The Drs visit led to a consultant, that after inspection with a camera that was larger and thicker than a standard HB pencil (7 or 8 years ago) informed me that all was good. Cameras for viewing up the nose have got a lot better and now they are small and barely noticeable.

However, all was not good and after moving location and having more sinus problems, including trips to an emergency dentist which turned out to be sinus related. Pressure headaches every time I descended on a plane as well as nerve pain around my sinus. Clear liquid dripping from my nose, which the DR thought was brain fluid, it wasn’t. Developing asthma and other airway/respiratory problems. Sounds fun, I am sure some can identify. I decide to go back to the Drs.

During this time, little by little my sense of smell disappeared, it was so gradual that I never even realised that my smell had gone. Then one day, the wife returned from work to a gas leak, I was home and completely unawares. I now knew that I had no sense of smell and had to do something about attempting to reclaim my smell.

Through this time I have had two sinus operations, I have been prescribed every lotion, potion and seen around eight different ENTs. My Drs is also sick of seeing me, I am sure.

However, hope came in the form of the last three ENTS that I saw.

ENT 1, on meeting him, after me describing my journey, said very matter of factly. I can prescribe “prednisone” (This is an oral steroid) that will bring back your smell. I was blown away with his arrogance, I had been in and out of two operations, five previous ENTS etc etc and this guy was telling me. BOOM. Take these magical pills and you will smell once more. And he was right. The downside, I can only take them up to three times a year. However this gave me a view/smell of the world that I had been missing for so long and reaffirmed that my smell worked; my smell was just broken at the moment but it worked, it could be salvaged.

ENT 2 said to check out smell training and get my self a smell training kit. he said that it can be effective and may allow me to reclaim and retrain my sense of smell once more.

ENT 3, You are at the end of the road son. We have done everything we can, you’re on your own. This for me is what I needed. I needed the “If you want a solution you need to work it out”. So I bought smell jars, varying scents, created a rack, created a daily routine and slowly but surely reclaimed my smell from 0/10 to maybe 3/10 . It’s not massive but I was progressing. But, I had no way of tracking the progress over time, just sprawled out notes across multiple sheets of paper. I had no way of collating all my notes, making notes on what smells were strong, time of the tests, what smells were weak, fluctuations in my smelling capacity, heavy mucus, illness, environmental factors, daily stresses, diet etc. All the long term factors that change your ability to smell.

And because of this I became lazy and slipped in and out of dedication and smell work. Recently I created a Smell Training diary/journal to keep a track and log my testing. I reasoned that this was the key aspect in my failure, long term solutions need long term tracking and data. I made this smell journal for myself but thought hey others may benefit from it, from having a place to record their journey back to a world full of smell. I test three times a day, so the journal accepts up to three smell tests a day and each smell test covers four key smells, which you determine. It also has space for taking notes on progress and setbacks. I have found that progress is so slow at times that having notes and the ability to note things about random days of excellent smell and write down any changes in my environment, diet, exercise etc, really makes the difference. It allows me to look back over weeks and see the progress, giving me the motivation to continue on my journey into smell.

Observations that I have noticed from keeping a smell training journal.

I have found that when I come back from exercise, my smell is always better. Maybe as high as 6 out of 10. That my sense of smell is worse in the morning after waking up, but moderately better directly after a warm shower? These are the kinds of notes I fill my smell journal with.

I also vary my diet from time to time, trying keto, sugar-free, milk-free, no processed foods etc to see how that affects the smell etc and I note everything down in my journal. So far it’s been a great help and well that’s my story.

I am currently smelling Eucalyptus 4/10 (Resinous) and Cinnamon Leaf (Spicy) at 3/10, lemon (Fruit) at 1/10 and Rose (Flowery) at 3/10. My smell has been better but after months of Covid 19 lockdown things seemed to have regressed, but I will get back on track.

Anyway, that’s me, thanks for reading. Onwards and upwards.