I keep a tiny two-column note on my phone: left side is the body signal I actually noticed, right side is the gentlest next step I want to try. This week: afternoon energy dipped after a heavy lunch, so I noted adding protein next time; the office stairs felt creaky, so I noted taking the elevator once and seeing how that felt.
I write one line per day, dated, and review it Sunday morning. What helped was making the right column a question, not a rule.
It keeps me curious instead of grading myself, and after 19 days I can see a couple of repeats I would have missed. If you use something similar, what is your second column usually: a tweak, a question, or a note to ask someone about later?