I used one when I started but it soon petered out. It's something I am trying to change and I tend to use one each day in one form or another.
I use the one on here, but the days I don't fill one in I tend to keep a paper copy at home. I'm still not 100% by any means, but hope to get better.
I manage without one - but that's only because I try to take lunch with me to work and it's usually syn free (today is stuff tomatoes etc). But I think it was easier because I wasn't eating much. Now I'm upping food I need one...you just can't keep track without one, not without risking mistakes x
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