At the beginning of my food recovery, I had a hard time juggling all the journaling and routines that were part of the program. There were so many that I got overwhelmed and temporarily stopped doing them. So, as many have done before me, I consolidated all the systems into my own customized journal to give me the most bang-for-my-buck.

Screen Shot 2017-08-07 at 11.19.48 AM.png

I am the kind of person who if given a set of tools will immediately redesign them so that they feel like my own. I’m also crafty and a design nerd and love formatting things on the computer. I’m not sure why, but it soothes me. Each time I design a new journal or set of pages I think Ok, this is it, this is THE ONE. but it never works that way. What I keep finding is that after a few weeks or months of using that tool it starts to lose it’s effectiveness, maybe because the tools I need to leverage at a given time change based on what’s going on in my life. Or maybe it’s just the phenomenon of getting too used to something so it stops being effective.

Anyway, that’s why I find myself redesigning my journal every couple of months. I thought I would share the several incarnations of my journals and tools here, mainly for the purpose of giving you all ideas about how you might craft your own custom tools, but also in case you want to take and use them.

Feel free to download the pdfs, copy the google docs, edit them, or do whatever you want with them. Also, a couple of them are available to buy on, which is a service that prints and binds books really cheaply. That’s how I made most of my journals, and the links are down below if you want to buy one all nice and bound in journal format for about $10-12. It’s also really cheap to print pages out at home and bind them in a quick spiral bind at fed-ex for about $5.

These are presented in the order that I created them (and abandoned them). I’m currently using the one at the end of this post, but I’ve found all of these useful at one time or another. Have fun designing and creating! 🙂

Tool #1: Daily Commitment Journal

  • Link to printable pdf HERE.

Screen Shot 2017-08-07 at 8.37.26 AM.png

This was my first customized journal, and I found it simple and elegant.

The thing that is powerful for me about this system has been looking at, writing down, and reminding myself of my commitments DAILY. I spend 5 minutes writing in it in the morning, and 5 minutes at the end of the day.

Tool #2: Daily Commitment Pages (Version 2)

This one

  • Link to google doc HERE (click “make a copy” in the file menu if you want to edit)
  • Link to printable pdf HERE.

Screen Shot 2017-08-07 at 9.00.04 AM

Again, the powerful thing about this format for me has been that it gives me the flexibility to decide my commitments on a daily basis, and my focus stays easily on TODAY. In the “Commitments for Today” spot, I always make a little checklist that includes meditation, perfect meals, etc, but then I can throw things in there like laundry, food prep, not spending more than $40 on groceries, not weighing myself until Sunday, whatever, and it gives me an accountability and integrity boost for other things outside of my food and program.

This 2-page per day, 60 day journal included:

  • Morning journaling space
  • Morning affirmations (For example: today I will move through the day with integrity, compassion, etc)
  • Daily commitment checklist
  • Daily activities/to-do checklist
  • Daily peace/hunger/food thoughts/cravings tracker
  • Evening journaling space
  • Gratitude list
  • Bedtime affirmation (Tomorrow I will wake up at ___ and do the following…)
  • Tomorrow’s food/meal commitment

I found the need to separate my actual commitments from ideas & activities for the day, because I was leaving boxes unchecked and that didn’t feel good. In that list I often put things like read a book, calling my mother, shoe shopping, or whatever I’d like to do that day that would be okay if I got to it tomorrow.

Tool #3: All-In-One Journal & Planner

  • Link to google doc HERE (click “make a copy” in the file menu if you want to edit)
  • Link to printable pdf HERE.

Daily Planner PagesDaily Planner Pages - Google Docs copy 2Daily Planner Pages7

This was yet another upgrade, yet another merger of all my lists, tools, journals, and materials, into a super-mega-all-in-one-daily-commitment-checklist-planner-journal-meal-planner-extrordinaire. This mega-tool includes:

  • Weekly Planner Pages with a Daily Spot For:
    • Day Number
    • Daily Task List
    • Gratitudes
    • Tracker for Hunger, Cravings, Peace
    • Tomorrow’s Meals
  • Weekly Goal Setting
  • Nightly Checklist
  • End-Of-Week Reflection Page Including:
    • Life Balance Tools
    • Reflection Questions (Successes/Challenges/Support)
    • Small Action/Behavior Planning
    • Weekly WOOP!
  • Weekly Meal Planner
    • My Food Plan
    • Weekly Meal Calendar
    • Grocery List
  • Blank Journal Pages

Tool #4: Daily Planner, Journal, & Reflection

  • Link to google doc HERE (click “make a copy” in the file menu if you want to edit)
  • Link to printable pdf HERE.

pg1pg6pg9This one is fairly similar to the previous one, but there is a lot more space and the weekly overview is bigger and more functional. I also made few design changes. I used the previous one for a couple of months and already found that I wanted to tweak it.

Tool #5: Nightly Checklist & Data Tracking SheetNightly Checklist Weekly Verson

This is my latest thing, I’ve recently simplified things down to a single sheet that lives by my bed on a clipboard. I realized I wanted to see my data in a little chart, to be able to see a snapshot of the week and track the bigger picture. That way, if I have a spike in cravings or something, I can look at my food journal and see what might be responsible.

Buy A Bound Copy

If you don’t want to deal with making your own or figuring out how to copy and paste my documents, you can buy a bound copy for $10 from by clicking HERE.

Daily Commitment Journal (Medium) Pages

I hope these examples inspire you to continue striving to make your program work for YOU!

In what ways have you simplified or adapted the journaling and routines to personalize them? Let me know in the comments below!