Almost all iOS and Android phones already have a built in clock/alarm app installed. If your phone doesn’t, you can search “alarm clock” in your app marketplace. There will be plenty of free options to download.
Set your clock/alarm app to ring weekly at the same times. Choose times that work best for your schedule – preferably when you can immediately update your Goal Progression Log on your computer or phone. The alarm-ringer does not need to be loud. If you can’t find a soft/mild ringer [a] use a different alarm clock app or [b] set the ringer to ‘vibrate-only’.
It is alright if you cannot perfectly remember all metrics for each of your fields. The more you update your Goal Progression Log, the easier it will be to accurately input your metrics.