How to start keeping a journal:

Choose a means of journaling that works best for you.

Whether it be an online journal, a notepad in your backpack or purse, or an electronic application on your phone, choose a journal that you know you will be able to remember to keep.

Find time to journal each day.

The day can get away from you if you don’t make time to journal.  It is best to write down your food and beverage intake as soon as possible after eating and drinking.  Any physical activity and daily accomplishments or setbacks should be recorded at the end of the day.  This can be done in about 5 minutes before you go to sleep each night.

Be honest in your journaling.

Write down everything you eat, how much you eat, and how much you exercise, whether it be good or bad.  Avoiding journaling on days you are eating unhealthy or not exercising will only prevent you from identifying what your unhealthy habits are and what triggers cause such habits from creeping up. Positive change cannot be made unless negative behaviors are identified and dealt with.

Look back at your journal every week.

Use your journal as a reference to identify your progress as well as those areas where you still need to work on.  Every week you will learn something new about yourself, your habits, and will move closer towards positive change.