Maintaining a journal does not only mean keeping a record of what you are eating but make it a daily journal. Include your daily steps, your diet, your cheat meals, your workout, your health updates, emotional updates, all in your journal. This will help you to review your day in a holistic manner. On days when you have walked less, and had more of a sedentary day, use your journal as a way to keep a check on your day.
Choose a diary that you can carry with you everywhere and add details as much real time as possible. On busy days, you can also add it before bedtime as that will be the best time to reflect upon the day and accordingly plan the next day.
Apart from adding simple daily notes, add additional thoughts to it. If you indulged in a cheat meal someday, add additional notes on why you feel you strayed from your health goals. Furthermore, you can set your goals and then monitor their progress with your entries.
To ensure you feel encouraged and it does not feel like a busy chore, buy interesting coloured pens, and designate a specific colour to each day. For example, use purple for a day when you worked out, ate well and felt happy. Use Red for the day you were not happy with your diet.
You do not have to follow a set pattern or structure for your journal. Make it as personal as possible. A lot of people also use journaling as a de stressing activity; you can also doodle in your physical journal.
It is also extremely important to be truthful – be as truthful as possible when you are making your entries.