How would you like to check in?

Both options follow the same morning, afternoon, and evening rhythm. Nothing here requires a ChatGPT account.

OPTION 1

Journal

Open the printable and fillable 14-day workbook. Type into the fields or print the pages and write by hand.

OPTION 2

Open the interactive tracker in your browser. Entries stay in that browser on this device unless you export or back them up.

Protect your entries: Use Backup data regularly. Use Export CSV only when you want to share your history with your practitioner.

If a button does not open on your phone, use a computer instead. Some phone browsers restrict interactive HTML files opened from the Files app.