A self-monitoring sheet that can serve as the activity record used in CBT
Print it and fill it in by hand.
Build your sheet
In a hurry? The ready-made sheet is a PDF. The unit column is filled in by hand (minutes, glasses, pages…).
Preview
The same thing, in your pocket
Mallard does this grid on Android. You check things off in the evening, the app keeps the history. There is no account and no server: your data stays on your phone. See it on the Play Store.