Sunday notebook, one page, after gaining back most of what I lost

2026-10-07 11:43

I lost 63 pounds across 2022 and 2023, then spent the next year and a half putting 47 of them back on. Not a mystery, just a slow drift I kept explaining away to myself.

I started again in January, and the thing actually holding me together this time is one page in a cheap spiral notebook, filled in Sunday night with tea going cold beside me.

Three lines: how I slept, whether I moved at all, and one honest sentence about food. That's the whole ritual. Last Sunday's sentence was that I ate standing up four times and didn't notice until Friday.

Writing it by hand keeps it frm becoming a spreadsheet I can quietly ignore. Curious whether anyone else still does a paper version, or if I'm the last one.

2026-10-14 02:06

I keep a similar Sunday page, but I split mine into three short columns: weekly average, one thing that made the week easier, and one thing that made it harder. The average keeps me from overreacting to a single high morning, and the other two columns usually explain the number before I start bargaining with myself.

Do you write down a specific trigger, or more of a general reflection? I also leave the last line blank until Monday morning, so I am not filling it in while I am tired and discouraged. Wishing you a steady week.

2026-10-17 14:55

The Sunday page is a lagging indicator. I added a Wednesday tripwire: if I’m up more than 2 lbs from Sunday, no new decisions that week—default meals, 8k steps, lights out. Less journal, more control loop. What’s the one line on your page that actually changes your behavior, versus just documenting the drift?

2026-10-20 11:49

Love a cheap spiral notebook doing the heavy lifting. My Sunday page has a tiny “friction audit” instead of stats: I list the three spots this week where food tends to get weird — hotel breakfast buffet, 9pm airport concourse, room minibar — and write one default for each (Greek yogurt + fruit, bag of jerky in the laptop bag, nothing in the room except tea).

Takes four minutes and makes me weirdly smug at gate B12. Curious what your page actually tracks — habits, meals, or more of a brain dump?