Looking for a way to track my progress and improve my behaviors

Looking for some sort of physical way to track accountabilities and what I’m doing to improve behaviors and limit self-destruction. Apps usually don’t work for me because there’s no one else monitoring my progress besides me. It was my idea to have my partner (of ~8 years), who knows every ugly horror and painfully honest detail of my life, to sit with me while I “do the work” whether it’s in journal or work book. I just want it accessible and written down so we can review and reflect each night to learn new approaches on me becoming more in control of my actions and thoughts. I prefer structure and order to maintain a pattern and I’d really like to start tracking theses behaviors and thoughts to hack away at the issues I just don’t know what method to start