Journal

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Journal

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1

Daily Structure

Meals/snacks completed as planned?

Yes

No

Any significant deviations? (optional)

2

Cognitive Drift Check

Planning thoughts

None

Brief

Persistent

Any "window" thinking?

Yes

No

Any thoughts still active going into tomorrow?

Yes

No

Was the loop closed quickly?

Yes

No

Context (what triggered it?)

3

Training / Recovery

Sleep

Good

Moderate

Poor

Recovery

Good

Moderate

Poor

Context (optional — e.g. illness, travel)

Training load today

Higher

Normal

Lower

Physical state

Fatigued

Normal

Fresh

4

Behavioral Integrity

Binge–purge

No

Yes

Contained to one event?

Yes

No

5

Execution / Life Function

Did I complete at least one meaningful task?

Yes

No

Main friction today (optional)

6

Emotional Load

Emotional load today

Low

Moderate

High

Dominant feeling today? (optional — one word or phrase)

7

Stability Supports

What helped maintain stability today?

8

Forward Guard

Main risk tomorrow (1 line)

Response (1 line)