Your Delay Map is ready
Here it is — seven pages, and the two you fill in are pages 4 and 5.
Save it somewhere you'll find it. If you can, print pages 4 and 5 and keep them by the bed — it's a two-minute job each evening, and it only works if you actually do it seven days running.
Before you start
The map needs seven days of notes before it shows you anything. This post explains the mechanism behind what you'll be tracking — worth reading tonight.