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

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

3

Cognitive Drift Check

Planning thoughts

None

Brief

Persistent

Any "window" thinking?

Yes

No

Any unresolved food planning carried forward?

Yes

No

Was the loop closed quickly?

Yes

No

Context (what triggered it?)

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

Stability Supports

What helped maintain stability today?

7

Forward Guard

Main risk tomorrow (1 line)

Response (1 line)