Hey!

I feel for both questions it helps to have a goal in mind as for how do you want to use the dairy. A dairy is a beautiful tool to help you reflect on your progress and struggles (towards a goal) so you can learn from your journey and make adjustments. Which is normally harder to do when you living the experience in the moment.

I've kept multiple goal focussed dairies in the past (marathon programs, rehab program, reflecting on mental health, road to amateur fights, eating habits, financial goals). Currently I use strava to keep some sort of dairy to study my daily progress towards my new marathon and make adjustments based on how I experienced the trainingsschedules.

With my kids I learn them how to use a dairy to get worrying thoughts out of their minds and onto the paper - when the event they worried about happened we can look back at the thoughts and reflect if it was indeed so bad as they thought before or that some of the worries were unnecessary.