I tape a strip of masking tape inside my work locker each shift. Three marks: sleep, hunger, mood. One dot for ADHD med day. One slash for shot day. Takes ten seconds.
Night shifts scramble my memory, so the tape is the only thing I trust. Last pay period it showed my rough days lined up with short sleep, not food.
Not changing anything off tape alone. But it keeps me honest. Anyone else use a dumb paper system?