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There seem to be two main schools when it comes to keeping a daily accounting of progress. One school is focused on a simple checklist to see whether you did what you set out to do that day. The second school is more interested in journaling about what you learn about experiences related to the trait on which you're working.
Regardless of school, the attached files are suggestions of how to complete a daily accounting. The idea is that if you know that you have to do an accounting every day and chart your progress, that you will be more motivated to do the work throughout the day.
Note: It's not so important when in the day you do this, rather that it is the same time each day.
