I'm doing SW but did this when I did WW as well. I have a little book that I write everything down in that I eat, asI eat it. I then have a excel spreadsheet that I plan all of my meals and snacks for the week ahead on and I print that out and put it on the front of my fridge. The idea is, that what I write in the book corresponds with what on the excel spreadsheet, but if it differs then I have still made a written note of what Ive ate for that day.