One of the things I love so much about the Utah Doula Association is the annual conference that is put on every spring. The first time I attended was three years ago and as a brand spanking new doula I felt a little awkward and out of place being surrounded by so many experienced and seasoned doulas. Everyone knew each other and had been doula-ing a lot longer than me. But the information I received was and continues to be amazing!
The UDA recently had their conference on April 8, 2017. It was a rainy soggy day but upon entering the room you could feel the energy and excitement from everyone there; they weren’t going to let a little rain dampen their spirits.
After some mingling and a lovely catered breakfast from Blue Lemon, UDA founder Kristi Ridd-Young took the stage to welcome us all the 19th annual UDA Spring Conference. She started out with a well-known quote from Maya Angelou, my favorite part of it being:
“I’ve learned that people will forget what you said, people will forget what you did, but people will never forget how you made them feel.”
I feel that is so applicable to doulas. What mother after 36 hours of labor will remember every loving and kind word their doula spoke to them? None. But what they will remember is their doula comforting them and making them feel safe and loved. The doulas in the UDA not only treat their clients this way, but each other as well. They doula each other through hard times in life, always reminding one another that they have a village, they have a family, they have help. Kristi made clear that this is a unique group of women in Utah with the UDA. Not every doula group has this kind of compassion and love for one another.
In other states where doula groups exist there is backbiting and competition. There is gossip and negative speech. There is not acceptance and love the way it is here in Utah. The mentorship that comes from the UDA to newer doulas is outstanding. It is recognized that doula work is hard; emotionally, mentally and physically, and in order for doulas to continue in this work they will need support and continuing education. The UDA vision statement addresses these needs and more:
“The Utah Doula Association provides continuing education, community support and marketing to doulas. We strive to elevate the role of a doula through professional relationships, community awareness, and provide volunteer opportunities to support at-risk, low-income, and underserved families in our community.”
The day was filled with wonderful presentations, ranging from Mindfulness and Meditation for the Perinatal Period to round-table discussions led by more experienced doulas on topics such as: How to get partners involved, how to build relationships with providers, and pre/postnatal nutrition. There was a lively and spirited presentation by Dr. Krisina Stitcher on, “The Effect of Stressors on the Newborn.” Dr. Stitcher is a wonderful chiropractor with Family First Chiropractic and Wellness where she specializes in prenatal chiropractic work as well as care for newborns and young children.
We learned from Terah Jones and her husband about how to support families who have unexpected outcomes with childbirth. This information was invaluable to learn as a doula and it’s something everyone, despite your profession, can benefit from. Saying things like, “Your baby is beautiful and perfect” can be far more helpful than saying “I’m sorry.” Planning ahead for unplanned outcomes can be uncomfortable but it can really make a difference.
Everyone was excited for Dr. Jed Vandenberghe and his presentation, “A Holistic Approach to Autism.” While he admitted there is still no direct known cause for autism he did emphasize pregnant women should remove soy from their diets and eat only organic/non-GMO corn, wheat and oats. He recommends children under 2 eat only organic/non-GMO corn, wheat, and oats as well. He also strongly suggested not using Roundup in your yard or garden. While correlation does not equal causation there is a strong correlation between the use of Roundup and increase in autism. Despite Tylenol being used regularly after vaccines Dr. Vandenberghe discourages this common practice. Maintain a healthy micro biome by avoiding antibiotics unless necessary and always follow with a good probiotic.
I know I am not alone when I say I am so grateful for all the hard work, time, and effort everyone put into the conference. The Utah Doula Association is dedicated to mentoring and educating its members all while creating a community of support and love. If you have been on the fence about joining the UDA I highly suggest you take the plunge and do it. The Spring Conference is just one of many opportunities provided to help navigate the birth profession. You won’t regret it!
Melissa Olson Birth Doula Bundles of Joy Doula Services
Do I need a postpartum plan?
Expectant couples can spend months researching their perfect birth. They need to decide the birth place, healthcare professional, doulas, and birth
photographers, etc. Often times a lot of time and money are allotted to creating a great birth plan. While all of those aspects are sincerely important
many expectant couples fail to consider the postpartum period. The postpartum period can take mothers and families by surprise. According to a recent
article, (Christiansen, 2014), Utah had the highest rate of mental illness in the nation. Many of us may not have expected the sleepless nights, endless
crying, sore body, sore breasts and completely dependent creature we were bringing home. Many of us may not have expected to experience a mood
disorder, postpartum depression or anxiety. While the new mom may also be healing from a vaginal birth or cesarean birth she and her family still need
to be cared for. Meals need to be made, the house cleaned, dishes and laundry done, naps taken, mom well rested, feed, supported and other children
care for (insert plug for postpartum doulas:). Because the postpartum period inhabits so much and lasts for months if not years it’s essential to plan
How can you make a postpartum plan?
Although a postpartum plan is similar to a birth plan, here are a few additional things to consider…
- Who can offer assistance either by rallying family or friends or hiring a postpartum doula to support you.
- How long your partner will be off work to bond with baby and help mom.
- Who can help schedule the delivery of meals.
- Who can transport older children to and from school?
- Plan dates and travel arrangements for out of town family visits.
- Decide who can come pick up toddlers and have playdates while you rest.
- Can you pay for a housecleaning service?
- How long will your maternity leave be?
- Do you need to pump extra while on maternity leave to have a milk storage?
- Do you need to start interviewing nanny’s or daycare providers?
- Things to get done at home before baby arrives…
- Prepare a bunch of freezer meals. Fill your freezer!
- Buy a lot of healthy snacks to keep on hand when mom isn’t able to cook.
- Wash and organize all the baby’s laundry.
- Create a feeding area with a water bottle, snack supplies, books, phone charger, magazines, etc.
- Talk to older siblings about you new addition. Enjoy the everyday moments!
Christiansen, B. (2014, March 09). Heraldextra.com. Utah has highest rate of mental illness in US | Local News | heraldextra.com. Retrieved January 09, 2017, from http://www.heraldextra.com/news/local/utah-has-highest-rate-of-mental-illness-in-us/article_053ef820-584d-5930-953e-c75548be7c5c.html
Certified Postpartum Doula
Last night was our very first mentor meeting of 2017 and boy was it good! The topic was “Social Media and Your Doula Business,” something I’m sure we all can appreciate. It is basically impossible to have a successful business these days without a strong online presence, and this can no longer be accomplished with just a website. Social media has given marketing and advertising a whole new face and it’s imperative to understand at least the basics.
I, for one, am grateful that the Utah Doula Association shows how much it values its members by having monthly mentor meetings. The UDA wants to support you as you build and grow your doula business. These meetings are a fabulous opportunity to learn from the more seasoned doulas and – in this month’s case – learn from Social Marketing pro April de Haan.
With her adorable Australian accent April explained how she actually knew very little about what a doula is and what we do. But you would never know that with how beautifully she presented information to us on branding, best times to post, how many characters are recommended and even how many hashtags are appropriate. Who knew it was such a science? After studying and working in social marketing for 12 years, April certainly knows the ins and outs of social media.
She made us great little pamphlets to take home. The first few pages went through Instagram and Twitter. (Did you know retweeting too often can be a bad thing? Yea, neither did I.) Image sizes are crucial to your posts as well, which was well covered in the Best Practice table. This table featured Facebook, Instagram, and Twitter. Image size, text length, frequency of posts, links/hashtags and videos were all covered in one convenient little page to reference.
Clearly, in order to post anything you must have content: something to talk about and engage your followers. It’s not always easy to be creative, but taking time each week to brainstorm is so important to always have new data. Your followers and potential clients want to see that you are active. They want to see you posting, informing, creating dialogue and engaging.
With this in mind, April outlined the content pyramid for us. The base of your pyramid is information. You want to be posting in this category about 3 times/week. Next is conversation; aim to start discussions 2 times/week. The third tier is entertainment, which should be done weekly. Funny videos or memes are perfectly acceptable and encouraged! The fourth tier is sales. Limit this to 1 or 2 times a month. Let potential clients know about any specials you’re offering, but don’t bog them down. And finally, at the top of the pyramid is teaching. Are you in a position to teach a monthly class? Can you give a presentation at an expo or Positive Birth meetup? These are great ways to let people know you are active and passionate in your field.
All of the social media channels offer insights into your page. How many views are you getting? Who is the majority of your audience? How many clicks to your website? Learning how to use these tools can be invaluable when it comes to attracting the right clients for you.
Ask any of the doulas who attended this meeting and I am sure they will all tell you how excited they were to go home and work on some of the things we learned. Be sure to join us at our next mentor meeting on Saturday, March 4 where we will have an experienced doula panel to answer all your questions about doula work! Learn more here.
If you are interested in getting in touch with April de Haan:
(435) 640-5030 email@example.com Twitter: @apesicles LinkedIn: au.linkedin.com/in/aprildehaan
Melissa Olson- Birth Doula Bundles of Joy Doula Services
Calling for Birth Photography! This year at our conference a slide show of birth photography will be featured.
If you have photos of doulas in action, of babies, of labor– send them to firstname.lastname@example.org by FRIDAY, MARCH 13 for them to be included in the slide show.
It is to be understood that any photos submitted must first have permission of the photographer and any identifiable persons in the photos…
First, trust no one who spells it “HIPPA” – it’s the “Health Insurance Portability and Accountability Act” – the word “privacy” isn’t even in the title. It deals largely with electronic communications and medical records. Privacy laws are only one part of HIPAA.
And doulas are not subject to HIPPA. According to the official HIPAA web site, covered entities are:
- Health Plans (insurance companies, Medicaid, HMOs)
- Health Care Clearinghouses (Companies that amass large amounts of data for research or education)
- Health Care Providers like doctors and midwives…but “only if they transmit any information in an electronic form in connection with a transaction for which HHS has adopted a standard.”
Doulas do not fit into any of those categories, which means they do not have to comply with HIPAA. Yet I still hear “As a doula, I consider myself under HIPAA whether I legally am or not!”
When I hear that I want to ask: “So that means you…..
- Have that written policy posted on the wall at the place where you are providing services?
- Have approved locks and secure shredding facilities for your paperwork?
- Have written procedures in place for handling complaints?“
Because these are ALL requirements of HIPAA, and if you consider yourself “under HIPAA”, then you’d better start doing them!
So please, let’s stop citing HIPAA as the reason for client confidentiality. Let’s just do it because it is simply the right thing to do!
This article originally appeared on the author’s website. Reprinted with permission.
I am a smart woman. I can put two and two together. And many times, I’ve been able to tell who a doula’s client is by what she posts on Facebook, even if she is careful not to use the clients name. And I always wonder if the doula has permission to share in social media.
Client privacy is about more than just not using the client’s name. It is about preserving the client’s right to tell her own story on her own terms and in her own timing.
With the rise in social media and the immediacy of information, many doulas want to use social media to market themselves. They want to share the high from a glorious birth and gain support from colleagues after a difficult birth. These are very human desires, but they are also things that are of benefit to the doulas rather than the client.
My personal guidelines on client information online are:
- 1. In my contract, I have a place where parents can initial if they are OK with non-identifying information shared on social media. If a client has not initialed there, I say nothing, ever. If client does initial there, what I post is *very* non identifying. I might post something like “How sweet it is to sleep a full night after an all-night birth!” or “Great birth this morning, I love my job!” I personally stay away from identifying birth places or care providers, as that might be just enough for someone to figure out who the client is.
- 2. I do not post anything to social media while at a birth. My clients deserve my focus. Any requests for support or help from other doulas is done privately.
- 3. Since I also do birth photography, I have a strict rule that the parents see the images before I share them on my site or Facebook page. Some parents have requested a quick turnaround of one image so that they can announce the birth, I get that to them privately and they post it before I do.
If you have not yet carefully considered and thought about your personal guidelines on social media, I encourage you to do so. It can be easier to decide in the moment if something is “postable” if you’ve carefully considered the ramifications and possibilities ahead of time.
A dear friend of mine once went online to announce the birth of her very long awaited baby and instead found that two others had already gone online and announced to the world what was happening, and in a way that portrayed her experience as very different than the way she lived it. She says “It was so frustrating to have other people telling my experience, especially framing it in a way that I did not feel at the time…it really was not fair to me at all to not even be able to tell the story the way I wanted it known.”
Please remember in your interactions online that you may be telling more than you realize, and that the family’s right to tell the story in their timing and in their way.
This article originally appeared on the author’s website. Reprinted with Permission.
Let’s go over basic pricing. To make your business survive, you need to make certain you are bringing in more than you are spending. One of the best ways to make that happen is to open a separate bank account for your business. You can do it in the business name (recommended) or just another account in your personal name. It might be shocking to you when you isolate the business finances like that. I know it was for me, and was one of the primary motivators for me to figure out the business aspects of this work.
I’ll take you through the steps one at a time, if you want to follow along in a written worksheet, or an Excel Spreadsheet that automatically calculates as it goes through this process, click here to download. (They are under “Useful Free Stuff”)
Step 1: Figure out what it costs to run a business and provide the services
The costs of running a business include:
- Business license If your city or county requires one. I live in Sandy City and for 2013 it was $66
- Name Registration Done through the State of Utah, annual cost is less than $25
- Business Entity – this is optional, and I’ve chosen to be an LLC. Annual cost of renewing the LLC is $15
- Insurance I use the CM&F group, and it is about $80 a year.
- Marketing – This includes costs for your web site (domain name and hosting), buying ads, business cards, and any brochures or other marketing materials you use.
- Professional memberships UDA, DONA International, any others you might join. I find Lamaze International to be a very helpful organization.
- Continuing education Attending the UDA conferences, the Perinatal Professionals Consortium conference, and any others you want to go to. I go to one national conference or workshop a year if I can afford it.
- Office supplies Printer paper, folders for client files, postage if you mail things to your client, etc.
- Supplies for your birth bag – and the bag itself! Lotions, oils, whatever your tools of the trade.
- Mileage for running errands, attending conferences, and going to interviews – because you will not be hired for every interview you go on, I include that mileage here instead of in the cost of providing services. I personally consider going on interviews to be more of a marketing expense than a client service.
Add up all these costs and divide by the projected number of clients this year.
Costs of providing doula services include:
- Mileage for prenatal visits, the birth itself, and postpartum visits. I personally budget for 3 trips to the client’s home (2 prenatals and a postpartum) and two trips to the place of birth. When I am calculating my price, I base it on the farthest I am willing to go, and if the client happens to live around the corner, I have a little more in my business fund.
- Child care I am fortunate enough that I have not had to pay for child care in many years. (One of the best perks of teenage children!!) But when I did, I planned on 10 hours of child care per birth. If my client happened to birth on a weekend, that helped offset childcare costs for those long-drawn out inductions.
- Handouts I have a few handouts and worksheets I use with my clients, and the cost of purchasing or printing those handouts are factored into my costs.
- I know one local doula who factors in the cost of a massage with each birth so she can get the soreness worked out the day afterward. Smart move, but not one I personally have chosen to do.
- If you have a gift you give to every client, or some other personal touch to your doula service, include the cost of that here. (And check with the state tax commission to make sure it doesn’t make your services subject to sales tax!)
Add up all of these expenses and add to the divided cost of running your business.
Step 2: Decide how much you want to earn for your work
This is where there really is no right or wrong answer. I have my own thoughts and opinions, and they are based on things like how much income I want to contribute to my family, what my goals for continuing education are for the year, the amount of time and effort I put into my work, how many clients I want to attract, etc. I personally would rather do fewer births at a higher price to meet my goals than do a lot of births at a lower price.
Another consideration is your experience and skills. I’ve been a doula and childbirth educator for well over a decade, and I have lots of experience. I’ve devoted thousands of dollars to continuing education and further training. I feel that holds more value than a new doula straight out of training, so I set my fees on the higher end of what I think the market will bear.
If you are also a licensed massage therapist and include 5 prenatal and postpartum massages as part of your doula package, your price can be higher to reflect that. If you include 4 postpartum visits, that value – and some profit for that work – should be reflected in your price as well.
Remember that income taxes for business income will be roughly a third of your profit, so don’t forget to factor that in when deciding what you want your take home pay to be.
Step 3: Add together the amounts found in steps 1 and 2. This is your total price for doula work. I recommend rounding up to a nice round number.
If the number you calculated shocks you, and you feel like there’s no way you could charge that, I strongly encourage you to practice saying it out loud. Practice in front of a mirror, practice saying it out loud to friends and family, practice saying it on the phone.
Because (to paraphrase Stuart Smalley)
You’re Good Enough
You’re Smart Enough
and Doggone It!
People Will Hire You!
First, let’s get one thing straight:
When you work for free, you tell people that your work is worthless, and that’s exactly how they treat you.
Lots of people will tell you to work for free, that it is a fantastic way to get those certification births. But they DO NOT GET IT. They are just thinking “everyone loves FREE!!!!! So it will be easy to get those births!” but the truth is, it simply doesn’t work that way.
I’ve been attending births since 1999. I’ve seen dozens of people try to break into the doula business by offering freebies, and the vast majority of the time they either get burned, or they get burned out. Sure, there are times when it works out, but most of the time either they never get the call, they get people who are rude, or the parents demand more than is being offered. In another common scenario, the doula’s family starts to complain about the time and resources devoted to the birth with nothing in return. It costs money and resources to provide doula services, and the doula’s family budget should not be burdened in order to provide services. Especially given the time away from family and the sacrifices involved in that.
I have never, ever done a birth for free. Even my very first doula birth, I charged $200 when the going rate was $400. I increased it by $50 every birth until I was at the going rate, and most years I’ve upped it another $50 a year. I’m at $750 for doula births now.
I’ve done discounted when I felt moved to do so. Sometimes quite a bit discounted. I’ve done barter a time or two as well. But never, ever for free.
I am not saying you have to charge full price, but for goodness sake, COVER YOUR EXPENSES. Charge enough to cover gas, parking, childcare, handouts you give to clients, etc.
When the expectant parents have covered your expenses, they become financially invested in having you there. They are more likely to actually call in labor. It also often makes the parents treat you better, because they know you value your services.
And finally, you don’t want to be building a reputation as “the doula who will do it for free if you ask.” That can be a very tough reputation to overcome when every friend, cousin, neighbor and acquaintance of your former clients calls expecting you to work for free.
Charity doula work has its place. Not everyone can pay for a doula, and that’s OK. Your doula work is valuable. It has worth. Be confident in telling people what you charge!
Photo illustration based on this image by Steve Velo. Adapted under a Creative Commons license.
Note: This article just explains how I have filed my business taxes for the last several years. It’s based on what I learned in a consultation with an accountant, but I am not an accountant, and this article isn’t tax advice. When in doubt, refer to the Instructions for the Schedule C on the IRS web site.
The simplest way to file business taxes if you are a sole proprietor or LLC is with a Schedule C – this would be in addition to your 1040, and filling out the schedule C before you do the 1040 is wise, as some of the numbers you’ll get at the end of this process will need to go on the 1040.
So here’s what the Schedule C looks like, section by section:
Name of Proprietor, that’s you. I trust you don’t need help on that. 🙂
Social Security Number, also something you can handle.
A: Principal business or profession: I put “Childbirth Education and Doula Services” – you will want to adapt that to what you do.
B: This is a code for the type of work you do. There isn’t a specific code for doulas, I have always used 621399 (All Other Miscellaneous Health Care Practitioners)
C: Business Name – fill it in if you use one, leave blank if you don’t.
D: Employer ID Number. Most doulas are not employers, but it is still a good idea to get an EIN. It’s like a social security number for your business. You can use it to open a business bank account, pay taxes, and (most beneficial for doulas) give to your clients so they can apply for insurance or FSA reimbursement, or HSA documentation, and not give out your personal social security number. In these days of rampant identity theft, that alone is worth doing it. You can get an EIN here http://www.irs.gov/Businesses/Small-Businesses-&-Self-Employed/Apply-for-an-Employer-Identification-Number-%28EIN%29-Online – it’s quick, easy and FREE.
E: Address – self explanatory.
F: Accounting method. If you don’t know, you use the cash method. There are other ways, but they are complicated and if you were using a different method, you’d know you were doing it.
G: Since most doulas are a one-woman show, yes, you materially participated. (Saying no would mean you let someone else run the business for you.)
H: Self explanatory. There are some different rules for businesses in the first year of business that allow for greater loss as you incur start up costs, but I don’t know the specifics.
I: Chances are you didn’t do this. A 1099 would be for a contractor employee, investment income you paid to other people, etc.
J: Same as for I above.
1: This is all the money you received from clients, other doulas, etc. Don’t include anything if you were a traditional employee with taxes withheld. Do include if you were a contracted employee as part of your business and no taxes were withheld. No exceptions, even if you ended up returning the money.
2. If you had to give a client a refund for missing a birth, etc. you put that refund amount here.
3. You do the math.
4. Most doulas are not selling any goods, so this is likely irrelevant. But if you ARE selling goods, put the amount it costs YOU here. So if you buy copies of The Birth Partner in bulk, and give them to your clients, put the amount you spent to buy those books here. Section III on page 2 will need to be filled out as well if you put anything in this box.
5. You do the math.
6. I’ve never needed to use this line.
7. Do even more math and this is your gross income.
8: Advertising – In this area, I include the cost of my web site, printing business cards, etc.
9: Car and Truck Expenses – We’ll have more on this later, but this is your mileage to and from all your doula stuff. In 2012 you get 55.5 cents per mile, which might not sound like much, but in 2012, my mileage deduction totaled $990.35!! (In 2013, it will be 56.5 cents per mile.)
You’ll need to fill out Part IV on the second page if you put anything here. It’s helpful to note your car’s odometer on Jan 1 of every year, and make sure you write down every trip you take that is strictly business. I use a calendar on my office wall. Some use a notebook in the car, or I would imagine there is an app for that.
10: Commissions and fees: Here I deduct credit card processing fees and any other fees I’ve had to pay doing business. Which hasn’t been often.
11: Contract labor: If I have used and paid a backup doula during the year, this is where I deduct that. Remember I’ve already claimed the payment for that birth as income, deducting what I pay the backup here cancels it out. If you pay any one person more than $600 in a calendar year, you have to send them a 1099s for that income. So far I have not ever needed to do that.
12: Depletion – not applicable to doulas
13: Depreciation: If you have a large expense, you can decide to spread that deduction across several years. I’ve never done it for doula stuff, but when I invested in my camera gear, I did spread that expense across several years.
14: If you don’t have employees, doesn’t apply.
15: I carry doula liability insurance, and I deduct the premium here.
16: Interest: I’ve never had an interest deduction, but if you took out a business loan and are paying interest on it, you can deduct it here.
17: Legal and professional services: If you used an attorney to draft your contract, create an LLC, etc. Deduct it. If you hired an accountant to do your taxes, deduct it. (And if you did, why are you reading this, anyway?)
18: Office Expenses Here is where I deduct things like folders for client info, paper for printing handouts, postage, etc.
19: Not applicable to most doulas
20: Unless you rent office space, not applicable. Don’t include your home office. We will get to that.
21: I can’t think of a doula related repair expense, but I have had a few camera repair expenses I’ve put on this line in past years.
22: Supplies This includes lotions and oils for your bag, handouts you buy, etc.
23: Taxes and Licenses I deduct the cost of my business license here.
24: Travel, Meals and Entertainment: When I attend a conference, I deduct airfare, hotel, and meals here. I don’t deduct the conference cost here, I do that elsewhere. I also deduct meals purchased while at births. Note, you only can deduct 50% of the cost of meals!
25: Utilities – the deduction here is ONLY for utilities exclusive to your business. If you have a separate business phone line, you can deduct it here. If you use your family’s home number or your personal cell phone, you can’t deduct it on this line.
26: Only applies if you have employees.
27: Other expenses: This is where I deduct conference fees, professional memberships, and any expenses that don’t fit into the above categories. Part V on page 2 of the Schedule C is a place for listing those.
28: Add them all up! Hopefully the expenses are less than the income!
29: Do the math.
30: Home office use. This one can be tricky. The IRS rules http://www.irs.gov/pub/irs-pdf/p587.pdf are pretty clear that in order to deduct the business use of your home, it MUST be exclusively for business and must be identifiable as separate from your living space. So a desk in the corner of your bedroom wouldn’t count, and if you meet your clients in your living room that wouldn’t count, either. But if you DO have a room in your home devoted to your doula work, you can deduct that on this line, after filling out yet another IRS form. But truthfully, it is usually more trouble than it is worth, and the scuttlebutt says it might be a red flag for an audit. And who needs that?
And here we come to line 31 – which is the figurative bottom line, if not exactly at the bottom of the page. What you put here is the total profit or loss, and it gets put over on your 1040. It’s the amount from your business you will pay taxes on.
The second page is kind of an addendum, but you’ll want to make sure you fill it out if you need it.
Like driving a car, it’s much more overwhelming and confusing when you first start doing it, but gets easier over time. I use an Excel spreadsheet to keep track of everything and make a point of updating it once a month to make tax time easier. I actually put it as an appointment on my calendar on the first of every month!
If you’d like to download a blank version of the spreadsheet I use, you can find them here.