Old fashion tracking

Hi me again. Since my last post I have put a lot of thinking into my life and decided on a few things (weight is still going up and down like a yoyo) but I feel more confident in what I doing. I have kicked a lot of my habits out. However tracking is my downfall I find apps too much faffing about and was wondering does anyone track the old fashion way of writing it in a book? If so how do you do it just put your calories in? Do you put your macronutrients in it like your protein? Anyone willing to send me a message of a pic of theres or upload it so I can get some ideas?