A popular tool for losing weight and exsercising right now is the weight loss journal. You can use one to record what you eat, keep track of calories and exercise, set goals, write down your insecurities or worries about the process, and list ideas for new recipes or workouts. But just like every good idea or new goal, it can be hard to really stick to weight loss journaling after the first week or so.

First, find a reason to get excited about your weight loss journal and then make it your own. Carry one with you in your work bag or gym bag so that you can refer to it or add to it whenever you want, or choose an app for your smartphone that keeps you connected. You can find lots of tools and ideas online, but customizing your journal will help you be more honest with yourself and more likely to keep adding to it. Consider picking out a journal or online template that includes a calendar as well as a section for notes so that you can balance structure with brainstorming and flexibility.

If you’re not sure how to start your weight loss journal, create a mind map or just write phrases down that inspire you or that organize your goals. You might be focused on exercise, calorie counting, eating more whole foods, or even just changing your attitude about weight loss. Devote the first few pages to your long-term goal so that it’s always easy for you to flip back to your earliest motivations and follow your progress. Make sure to date all of the pages so that you hold yourself accountable for journaling regularly and can keep track of how much weight you lose. Dating entries will also help you pinpoint days of the week or times of day that you stick to your diet or days and times that you have trouble sticking to your plan.

Don’t limit yourself to just writing in your journal. Cut out pictures, motivational quotes, and other items that help you feel inspired, healthy, and happy. Don’t include any images or messages that make you feel bad about yourself: your weight loss journal should be a vehicle that allows you to associate positive feelings and goals with your journey, and that makes you feel strong and confident.