To use a journal to track progress and set goals, it's important to first define your goals. Set your goals to meet the conditions SMART (Specific, Measurable, Achievable, Relevant, Time-bound). And you can track your progress by recording your daily activities and progress in a diary. In addition, you can grasp the degree of achievement of the goal by writing the status of daily goal achievement in the diary.

Also, in order to use the diary to set goals, it is important to make an action plan necessary to achieve the goals. An action plan clearly describes the steps needed to reach a goal and records them in a diary so you can track your actions to reach your goal.

Finally, a diary is also useful for self-reflection. By reviewing the activities and progress recorded in the diary, you can grasp your own growth and improvements, and learn how to set more effective goals and create action plans.