Keep the experiment small
Choose work, relationships, boundaries, or rest. Pick one practice connected to your chart and a situation that is easy to revisit. 'Notice how I answer one optional request' is more workable than 'change how I make all decisions.' There is no need to build a streak or catch up on missed days.
Write what happened, not what should have happened
A useful entry can be three lines: what I tried, what I noticed, and whether I would try it again. Include an observation that contradicts the prompt when that is what happened. The journal is not a test of belief.
Review the week
Look for a repeated observation, a question that remains open, and a practice you want to continue or stop. A weekly review should reflect your notes rather than invent a conclusion. If you want a coaching conversation, choose the specific entries you are comfortable sharing and bring one clear question.