you're simple self-evaluations will start improving. They will automatically start moving up closer to 10 as you go along.In other words, you'll be moving more closely to following and sticking with your diet better. And you'll find it easier and be happier about it because you'll also be doing it in ways that are consistent with your natural personality, temperament, and behavioral style. You don't need to try to do this in any formal way. You can jot down your self-evaluations on a scrap of paper or the back of a napkin. You can use your computer or a formal diary or journal. Do whatever suits your personality and style.