Hi Crunchy, yeah I def write the cals down too, totally agree with Debzi - its SOOO easy to forget things you've eaten otherwise and go overboard.
I''m home on maternity leave @ mo so always got my laptop on, so I tend to type up my cals on minimins in my "blog" area after I've eaten them, when I'm back in work I plan to do the same as Canadatogo and Princess Sausage and keep a little book with what I PLAN to eat for the day then adding to it if I swap/add anything.
I always plan what I think im gonna eat the next day as it helps me to be prepared and not stuck on the spot for something to eat, I dont stick to it religiously, like if I fancy something different for lunch I'll have it, but the planning thing comes from, when I used to do the body4life diet and my trainer used to say a great saying to me, "failing to prepare is preparing to fail!"
Good luck with the cal counting xx