I use chartlog.com for my journal. I upload all my trades directly to their site.
The first thing I do each morning is start with a blank sheet of paper on my desk for notes during the trading day. I like to pick one goal to work on each day and sometimes write that on the top of the page before I start my premarket prep. If I am working on not over trading I would write something like, "today I will only take my best playbook setups." I found writing it down and looking at it throughout the day helps me stay focused on it.
After each trade I note the setup I took, what was good or bad about the trade and I give it a rating based on the following criteria:
GT (good trade): I took a good setup, followed my trade management plan, and made more than 1r in profit
B/E (break even): I took a good setup, followed my trade management plan, but made or lost less than 1r
F/S (full stop loss): Good setup, followed my trade management plan, took a 1r loss
B/M (bad management): I broke more than one of my trade management rules (doesn't matter if I was green or red on the trade)
B/D (bad decision): Impulsive entry, bad setup, over trading... (doesn't matter if I was green or red. For one reason or another I should not have taken the trade).
If I make a B/D or B/M trade I stop and reassess my mental state. Am I able to focus 100% on good trading or do I need to take a break? Sometimes it only takes me a few seconds or a couple deep breathes with my eyes closed to refocus. Sometimes I walk away for a bit and sometimes I just have to shut it down for the day.
After the trading day I enter this info into a spread sheet. I track daily, weekly and monthly. I start with my P&L, total trades taken, then how many of each category above. My goal is to keep my B/D trades at less than 10% of total trades and my B/M trades at less than 20% of my total. If I exceed that on any given day or week I make my primary focus to fix the issue the next trading day. These things have helped my significantly cut down on my over trading, forcing trades and bad setups.
Then I go to chartlog and go through each trade. I go through each trade detailing the strategy used and how I managed the trade. There's also a place to make an entry about the day. I detail how I felt that morning, how my premarket prep went and how prepared I felt at the open. Then I go over any trades that I want to learn from (this also includes trades I did not take). You can do a free trial of chartlog, but I recommend paying for it so you can use their data analytics. This will help you see which of your strategies work best.
Finally, at the end of each week I go over my daily notes and make a weekly entry covering what went well, what needs work and what I learned that week. I do the same thing at the end of every month and plan to do a yearly review as well.
There's more info on journaling in the education center and I've found the moderators are always happy to talk about what they do. I highly recommend you start a journal and review it regularly. I always say there's no better teacher for how you trade best than you.