Did you ever keep a diary? Perhaps it’s time to do it again. Writing in a journal can be a release valve for emotional clogs — an open range where woes and wonders can wander freely. But there’s more. Daily logging of practical matters like exercise objectives, shopping lists, and meal plans can help you stay on track with your health goals while bringing order to your life. Create a journal with these tips:

• Start with what you have. You don’t need to buy a fancy journal; a spiral notebook or 3-ring binder with lined paper will do or create a digital version. Use dividers to separate key categories — daily thoughts; to-do lists; food record; workouts; anything else you’d like to capture and record.

• Set aside 10 minutes each day to write personal thoughts. Consider jotting down how you feel, what you’re grateful for, and your hopes. Before bed, document your blessings, where you succeeded, and what you’d like to do differently.

• Take notes on what you eat during the day and record all workouts. This can help you make better choices, identify areas of concern, and keep you motivated.