Another useful tool I’ve been using is my hand dandy behavior calendar. Every day, at the end of the day (meaning right before I got to bed) I record the number of calories in, the number of calories burned by exercise, whether or not I binged and purged, and the names of the three people I had positive interactions with. If I ate normally, I highlight the day and it counts towards my monthly goal.
I think having a behavior calendar can be extremely useful. First, it helps you figure out what kinds of things occur on a day when you eat poorly. I noticed that on days I was binging I was less likely to have positive interactions with people. So I changed my behavior accordingly to integrate more positive interaction, and it helped.
Second, it helps you to realize how often your behaviors occur. Just seeing it in simple colors is really powerful.
Third, it can be motivation. I mean, not much motivation, but highlighting a day at the end is kind of nice. And seeing a mostly highlighted month is a good feeling.
I think it’s a good tool and I recommend it to you.
Below are two examples of months (april and February) that I am keeping/kept track of with a behavior calendar.