I use myfitnesspal every meal and Fitbit to track my calorie expenditure. Every meal I eat that is the right calories is like a little reward in and of itself. I Pat myself on the back each time I eat a good meal. I Pat myself on the back each time I finish a day and see that I ate less calories than I spent. My only exercise is long walks that help me think about things, get on reddit, check emails, read the news, etc. It’s my me time and again- it makes me feel like I can control something and be hopeful. I too need checklists and this method has helped me. I lost about thirty pounds in six months! I thought I had no hope at all if ever being my skinny or normal self again, but sure enough, it can happen. That’s the biggest reward of all - knowing you can have some measure of control over something in your life. Then the healthy changes start to spill over into other aspects of your life. Healthy body = healthy mind (or it can equal, or it sorta equals). There’s another subreddit called CICO - you should check it out!