How to review your week of health records

Four steps, using what you have

1. Check the coverage first

Choose a week with a clear start and end. Mark the days that have the kinds of records you use: weight, food or notes. You do not have to track all three.

If you want a place to write the readings first, use the blank weekly weight log.

A food entry means something was recorded; it does not tell you whether the whole day was logged. Keep “some food recorded” separate from “my log is complete.” Leave uncertain days uncertain.

2. Look at the available records

Read the entries before deciding what they mean. If you use a weight average, keep its unit and the number of recorded days beside it. If you use food totals, check which days are complete before drawing a conclusion from the total.

Write one observation you can point to: “I have three weight readings” or “I wrote a note on four days.” You can also write “not enough information this week.”

3. Add a little context

What felt easy, difficult or useful? Perhaps your routine changed, you were away, or a kind of logging took more effort than expected. Use your own words. A note can preserve context without claiming it caused a change in weight.

4. Choose one thing to carry forward

Keep a practice that fits, simplify something that feels cumbersome, or choose no extra task. Make the next step concrete: “Keep my notebook beside the scale” is easier to act on than “do better.”

A review is a chance to understand your records. It does not require a new target, an explanation for every gap, or a judgment about how well you did.

An example of an incomplete week

This is an illustrative reflection, not a real person’s record or a recommendation for you.

Coverage

Three days with weight readings. Four days with notes. I did not track food.

Observation

I have enough to remember part of the week. The other days are unknown.

Context

I was away for two nights. Writing one sentence was easier than filling every note field.

Next step

Keep my notes short. No extra practice this week.

The reflection names what is available without filling in the gaps. It ends with a choice the person can actually use.

If you use Subjective

When a Sunday–Saturday week ends, open its weekly review in the Progress tab. You can write what stood out, then keep your practice, choose a different one, or choose no extra practice. The review is optional.

Saving a review does not change your numerical targets. Your chosen practice appears in Today for the next week. Your available records remain useful whether or not you finish a review.

This blank worksheet is separate from your account. It does not read your records or save a review for you. To make a copy using your saved records, use the app’s summary options described in Print or download your data.