Phase 3: Making Your Shift
What is the issue?
You're underway now. The wind is in your sails, and you've started making real changes in how you approach eating and your relationship with your body. But there's a particular challenge that emerges for nearly every sailor at this point in their journey: record-keeping.
"Do I really have to track everything I eat?" "Is keeping a journal actually worth the effort?" "What happens if I miss a day... or several?"
These questions are natural. Record-keeping requires time and attention — resources already stretched thin for most busy people. Yet the Ship's Manifest (tracking your eating) and your Captain's Log (reflecting on your experiences) are not arbitrary busywork. They are powerful navigation tools with specific purposes.
Think about the logbooks kept by sailors throughout history. These weren't just quaint traditions or bureaucratic requirements — they were vital instruments that transformed individual voyages into collective wisdom. Without them, each sailor would have to rediscover the same dangerous reefs, the same unpredictable currents, the same seasonal storms.
In this lesson, we'll explore why records matter in your Shift journey, how to overcome common obstacles to keeping them, and how to use them not just as data collection, but as tools for learning and growth.
What do you think?
Consider your own experience with record-keeping in other areas of your life. Perhaps you've tracked finances in a budget, kept a work journal, or maintained a fitness log. What made those records useful? What made them difficult to maintain?
More specifically, reflect on your experience so far with the Ship's Manifest and Captain's Log:
What resistance do you feel when it's time to log a meal or write in your journal?
Have you noticed any patterns emerging from your records already?
When you skip recording, what thoughts typically precede that decision?
Take a few minutes to jot down your reflections in your Captain's Log. Be honest with yourself about what makes record-keeping challenging for you personally.
What else would be good to know?
Your Ship's Manifest and Captain's Log serve purposes far beyond simple data collection:
Memory Extension: Our memories are notoriously unreliable, especially when it comes to patterns over time. Weather conditions, wind direction, unexpected currents—sailors logged these not just for historical records, but because human memory simply can't track complex patterns accurately. Your records extend your memory beyond its natural limits.
Pattern Recognition: One day of data means very little. But weeks of tracking reveal patterns you would otherwise miss. You might discover that hunger spikes two days before your period, or that eating protein with breakfast leads to fewer cravings in the afternoon.
Learning Tool, Not Judgment Tool: Your records aren't for proving how "good" or "bad" you've been. They're a laboratory for learning about your unique body and mind. They help you discover what works specifically for you.
Comprehensive View: We capture meals, moods, movement, micronutrients, and medicines—because weight regulation is about far more than calories in and out. Your records help you see the whole picture.
Understanding what stands in the way of consistent record-keeping can help you navigate around these obstacles:
Perfectionism: If you believe your records must be complete and perfect, you're setting yourself up for failure. The CEO of Boeing once emphasized perfect outcomes over sound processes—a mindset that ultimately led to disaster. Perfect is the enemy of done.
Black-and-White Thinking: "I missed recording breakfast, so I might as well give up tracking today." This all-or-nothing thinking stops progress completely. Partial data is infinitely more valuable than no data.
Shame and Avoidance: Sometimes we resist tracking because we don't want to face what we might see. But avoiding the data doesn't change the reality—it just removes your power to understand and respond to it.
Friction: Every additional step required to track creates friction that makes it less likely to happen. This is why we recommend tools like The Ship’s Manifest (RxFood) that make recording emotions, wanting, eating experiences and nutritional data as effortless as possible.
Research consistently shows that people who track their food have greater weight loss success than those who don't. But why?
It's not that tracking magically burns calories.
Rather, tracking:
Increases awareness of what, when, and why you eat
Provides objective data to inform your decisions
Creates a small pause before eating that moves you Above Water
Builds a record of your progress that motivates continued effort
Perfectionism is the voice of the oppressor, the enemy of the people. It will keep you cramped and insane your whole life.
How do I apply this right now? How do I explore this more?
Let's look at three different perspectives on why record-keeping matters and how to make it work for you.
Activity 1
to be done in lesson:
The Three Journeys of Change
Logbooks historically were for recording weather conditions, wind speed, and direction, but they were also a memory tool. They allowed sailors to see patterns they would have otherwise missed if they relied only on their memory. This is exactly why we keep records in The Shift.
You have seen expert sailors take inadequate boats on long, long voyages, and you’ve also seen the Titanic sink when it shouldn’t have. So, you can do a lot by knowing what you’re working with.
The Captain’s Log doesn’t just track the past — it helps you navigate the future. Every great sailor learns to trust their own records over their instincts alone.
This visual highlights an insight from Suleika Jaouad's memoir Between Two Kingdoms:
“When we travel, we actually take three trips. There’s the first trip of preparation and anticipation, packing and daydreaming. There’s the trip you’re actually on. And then, there’s the trip you remember. ‘The key is to try to keep all three as separate as possible,’ he says. ‘The key is to be present wherever you are right now.”
Reflect on Your Three Journeys in Your Captain's Log:
Right now, open your Captain’s Log. If it isn’t with you, open a paper or technology device you can record with or speak to. Do not edit yourself or evaluate yourself. Take the leap and feel the freedom of doing so.
The Journey of Preparation: Think about how you've prepared for your weight and health journey before. What dreams and plans have you packed? What expectations have you carried? How might these preparations have helped or hindered your ability to be present in the actual journey?
The Journey You're On: Where are you right now in your health journey? Not where you planned to be, not where you hope to be later—but where are you actually standing at this moment? What does it feel like to be fully present with this reality, without judgment?
The Journey You'll Remember: Imagine yourself a year from now, looking back at this time. What would you like to remember about how you showed up for yourself during this period? What small, daily practices (like keeping your Ship's Manifest and Captain's Log) might create the memories you want to have?
Keeping the Journeys Separate: Have you noticed times when anticipation of future results pulls you away from today's practice? Or when memories of past attempts color your current experience? What helps you return to the present moment?
Your Motivation Map: What drives you in each of these three journeys?
In preparation: What excites you about planning and anticipating change?
In the present: What satisfaction do you find in today's small actions?
In remembering: What legacy do you want to create through this work?
These questions invite you to explore not just the "what" of your record-keeping practice, but the deeper "why"—helping you connect with the intrinsic motivations that will sustain you through
“Perfectionism is based on the obsessive belief that if you run carefully enough, hitting every stepping-stone just right, you won't have to die. The truth is, you will die anyway, and a lot of people who aren't even looking at their feet are going to do it a lot better than you..”
Anne Lamott, Bird by Bird
After reflecting on the three journeys of change, let's examine a powerful force that often blocks our path forward: perfectionism. This isn't just about wanting things done well — it's a specific mindset that can silently sabotage your progress with your Ship's Manifest and Captain's Log.
Perfectionism isn't about excellence or high standards. At its core, perfectionism is about unmet expectations. You either sacrifice yourself at the altar of impossible standards, or you become obsessed with the gap between where you are and where you "should" be. Either way, there's never any winning.
Think about how this plays out with record-keeping. You miss logging a meal, so you abandon tracking for the day. You can't write a thoughtful journal entry, so you don't write at all. You forget to note your hunger level before eating, so you decide the whole system is too complicated.
This perspective—this way of seeing yourself and your efforts — creates an all-or-nothing approach that guarantees struggle. It's like refusing to sail unless conditions are perfect, which means your boat rarely leaves the harbour.
How do we overcome this? The answer might surprise you: lower the bar.
Yes, lower it. Not because you don't deserve excellence, but because lowering your expectations is actually a form of your future self being kinder to your current self. It's recognizing that the perfect can become the enemy of the good — and the good is what actually moves you forward.
When you find yourself staring at the gap between what you planned to do and what you've actually done, shift your focus. That gap-staring is deeply uncomfortable. Constantly telling yourself, "I know what I should do, and I'm not doing it" creates a cycle of shame that paralyzes progress.
Sometimes the most powerful thing you can do is simply take the next small action. Don't write a detailed analysis in your Captain's Log — just jot down three words about how you felt today. Don't track every macronutrient in your Ship's Manifest — just note what you ate and perhaps one observation about hunger or wanting.
This shift in perspective — from perfectionism to progress — is exactly what Anne Lamott captures in her approach to writing, which we'll explore next. Her "bird by bird" philosophy offers a practical alternative to the perfectionist trap, teaching us how small, imperfect steps eventually lead to meaningful journeys.
You may stop reading the lesson and do this activity now or wait until the end of the lesson to do the activity in sequence.
Once you complete the lessons, the activities appear on their own pages so you can find them and repeat them anytime.
Activity 2:
Bird by Bird, Bite by Bite:
A Step-by-Step Ladder
The wisdom of Anne Lamott's "bird by bird" approach applies perfectly to the small, daily practices of keeping your Ship's Manifest and Captain's Log. But these practices aren't just about the physical act of recording—they're about the thinking patterns that either support or undermine your efforts.
When we talk about perfectionism creating barriers, we're not just discussing an abstract concept. We're pointing to a specific cycle that traps many sailors in their journey. Let's examine this cycle closely to better understand how it affects your record-keeping practice and what you can do to break free.
Activity 3:
Breaking the Perfectionism Cycle
This visual tool illustrates the circular trap of perfectionism contrasted with the forward movement of a progress-focused mindset. Rather than just comparing static mindsets, this flowchart reveals how perfectionism creates a self-reinforcing cycle that keeps you stuck, while the alternative creates momentum.
Reflection Prompts
Where in your record-keeping practice do you notice the perfectionism cycle?
What small action could interrupt this cycle now?
Which “bird by bird” thought could you practice today?
Key Thought Transformations
"I missed logging breakfast, so today is ruined" → "I logged lunch and dinner, which gives me useful data"
"I should wait until Monday to start fresh" → "I can start with the very next meal"
"If I can't do it perfectly, why bother?" → "Imperfect action creates progress"
"I need more willpower before I can succeed" → "Taking small steps builds the capacity for bigger ones"
This visual tool illustrates the circular trap of perfectionism contrasted with the forward movement of a progress-focused mindset. Rather than just comparing static mindsets, this flowchart reveals how perfectionism creates a self-reinforcing cycle that keeps you stuck, while the alternative creates momentum.
Pay special attention to the "Key Thought Transformations" section. These are practical examples of how you can shift your thinking from perfectionism to progress in your daily record-keeping practice. Which of these transformations could help you most right now?
As you review the reflection prompts, take a moment to consider where in your own practice you notice the perfectionism cycle at work. What small action could you take today to step off that circular path and onto the upward spiral of progress?
Remember: The goal isn't to eliminate all perfectionist tendencies overnight. Like anything worth doing, shifting your perspective is itself a "bird by bird" process. Each time you notice the cycle and choose a different thought, you're making progress—however small it might seem in the moment.
How do I bring it all together?
The point of record-keeping in The Shift isn't to create perfect documents or flawless data sets. It's to establish a practice that supports your learning and growth.
Consider the difference between these two approaches:
Perfectionist Approach: "I need to track every single bite, perfectly categorize zall my foods, and never miss a day of journaling. If I can't do it perfectly, why bother?"
Progress Approach: "I'll aim to track most of my meals, focusing especially on patterns and learning. Some data is better than none. What matters is the practice, not the perfection."
The first approach almost guarantees failure. The second builds sustainable skills and insights.
“Remember: The practice is the change, and the practice.”
Dr Ashley White
By engaging in the practice of record-keeping — however imperfectly — you're already creating change in how you relate to food and your body.
As you continue with your Ship's Manifest and Captain's Log, aim for consistency rather than perfection. Three days a week of solid tracking will teach you more than one "perfect" day followed by six days of nothing.
How will I know if this is making a difference? How do I start noticing the changes?
Look for these signs that your record-keeping practice is working:
You notice patterns in your eating, hunger, or wanting that weren't obvious before
You feel less reactive and more responsive to your appetite signals
You recover more quickly from setbacks because you can see them as data, not failures
You make connections between different factors in your life (sleep, stress, food choices, etc.)
You feel more confident in your ability to understand your own body's needs
Most importantly, your records should help you feel more capable and empowered, not more judged or restricted. If your tracking practice feels oppressive rather than illuminating, it might be time to adjust your approach or expectations.
What is next?
In our next lesson, What Is With This Wind? The Top 18 Reasons Weight Loss Is Hard, we'll explore the headwinds that can make weight regulation challenging despite your best efforts.
Your records will be particularly valuable as we move into this territory, as they'll help you identify which headwinds might be most relevant to your personal journey. Even if your record-keeping hasn't been consistent so far, don't worry — you can start fresh tomorrow. Remember, bird by bird, bite by bite.
Until then, continue practicing with your Ship's Manifest and Captain's Log, focusing on learning rather than perfection. Notice what works for you, what creates friction, and how you might make the process easier and more valuable for your unique situation.