What to write down in the first week after a car crash

The days after a collision can feel like a blur. There are calls to return, forms to read, appointments to book, and a body that may not feel like your own. Whether you were driving, riding as a passenger, crossing the street, or cycling home, the first week asks a lot of you at a time when you have less to give.

This page is a calm, practical list of what to write down during that first week. You do not need to do all of it perfectly. A few honest notes each day, with the date beside them, can make the weeks ahead easier for you and for the people helping you. If someone close to you is keeping the record on your behalf, this list works for them too.

Why the first week's notes matter

Memory is not built for stress. Details that feel unforgettable on Monday can be hard to place by the following month. Which day did the headache start? Who did you speak with at the insurance company? How far did you drive to that first appointment?

Notes written at the time are clearer than notes written later. They help you describe your recovery accurately to the people treating you, to your employer, and to your insurer. They also help you see your own progress. On a hard day, it can be reassuring to look back and notice that something has eased.

Think of it as a simple daily habit rather than a project. Five minutes in the morning and five minutes in the evening is plenty.

A simple day-by-day list

Use a notebook, your phone, or a fillable PDF. What matters most is that every entry has a date, and the time when it helps.

Day 1: Start with the basics

Write down the date, time and place of the collision, and the weather and road conditions as you remember them.
Note the names and contact details of anyone involved, any witnesses, and any police officer who attended, with the report or incident number if you were given one.
Record how you felt right after, even if it seemed minor. Some symptoms appear later, so a first note helps show the timeline.
Take photos of the vehicles, your bicycle or gear, the scene if it is safe to return, and any damaged belongings.

Day 2: Symptoms, morning and evening

Each morning, write how you slept and how you feel on waking: pain, stiffness, dizziness, headache, mood.
Each evening, write how the day went. Note anything that made symptoms better or worse.
A simple scale from 0 to 10 for pain can help you compare days without needing many words.

Day 3: Every appointment

For each visit, write the date, the name of the person you saw, what was discussed, and any instructions or referrals.
Keep a list of medications, including over-the-counter ones, with the dose and the day you started.
Write down questions before each visit so you do not forget them in the room.

Day 4: Calls with your insurer

For every call, note the date, the time, the name of the person you spoke with, and what was said.
Write down any claim number, any forms you were asked to complete, and any dates you were given.
If something is unclear, it is fine to ask the person to repeat it or to send it in writing.

Day 5: Receipts and mileage

Keep every receipt connected to your recovery: prescriptions, supplies, parking, transit, taxis.
Log the distance for each trip to an appointment, with the date and the destination.
A single envelope or folder for paper receipts, and a photo of each one, keeps things together.

Day 6: Time away from work and daily life

Record each day or part of a day you missed from work, school or caregiving, and any conversations with your employer about it.
Note help you needed from others: rides, childcare, meals, housework.

Day 7: What you cannot do right now

Write down ordinary tasks that are harder or not possible at the moment: lifting groceries, sleeping through the night, turning your head to check a blind spot, playing with your kids, a hobby you love.
Be specific and honest. These notes describe your real life, and they matter as much as any appointment summary.
At the end of the week, read back through your notes. Look for patterns, and for anything that has improved.

After the first week, keep going with the morning and evening notes and the appointment log. The habit gets easier with time.

Each province has its own deadlines

Every province and territory in Canada has its own system for reporting a collision and applying for accident benefits. Some deadlines are short, and they differ from one part of the country to another. It is worth finding out early which rules apply where you live.

Our injury recovery by province page gathers the basics for each province and territory in one place, so you can see what to look for and where to read more. Your insurer can also confirm the steps and dates that apply to your claim.

Looking after yourself this week

Recovery is physical and emotional. It is common to feel shaken, anxious, irritable or low after a collision, and to have trouble sleeping. Be gentle with yourself, rest when you can, and let people help.

If you are thinking about suicide or are in crisis, call or text 9-8-8, the Suicide Crisis Helpline, available across Canada at any hour.
For health questions that are not emergencies, many provinces and territories offer 811, where you can speak with a registered nurse.
For any emergency, call 911.

Keeping it all in one place

Many people start on loose paper, a few phone notes and a pile of receipts, and that is a perfectly good start. Over time, though, it helps to have one dated record where symptoms, appointments, calls, expenses and daily limits all sit together.

That is why we created Hurt Square guides. They are fillable PDF guides made in Canada that give you a clear, dated place for each of the notes on this page, so your record stays organized as your recovery moves forward. If you would like to try the approach first, our free Pain and Symptom Tracker below is a simple place to begin.

Whatever you choose, the most important step is the one you can manage today. A few honest notes, with the date beside them, are a gift to your future self.