Most people around sparkpeople that know me -- know my quote. I have found if I jot down my plan for the day -- food, exercise and water intake -- I'm more likely to stick with the plan.
When I want to eat during the day -- I can say it's not on the plan.
Of course I still use the nutritional food tracker to calculate. A lot of times after I have written down my plan and shared it with someone. I sometimes track all those items in my nutritional log - and make and changes in the evenings.