One line on the notepad after each meal

After the last bite I write one line while the water runs for dishes. It is never more than a few words. Today it said 'not ashamed to have ice cream'. The note stays honest because it is short.

Looking back over the week I see patterns in what actually got finished rather than what I planned to eat. The notepad does not judge, it just records.

How the notepad stays useful

The short format means I actually do it. A full paragraph would feel like work. One line captures the texture or the flavor that made the difference. Over time the notes show which meals return when appetite is low.