Old balance scales needed a known weight on the other side. You need a standard before you can measure yourself.

Without something to measure against, every judgement about yourself is just a mood. Good and bad are comparative, so if you never decide what counts as a decent week, your sense of how you are doing gets set by whoever you last spoke to. A standard makes progress visible, including when it is small. Vagueness is what makes everything feel like it does not count.

Choose your reference weights and write them down: four workouts, one essay drafted, two shifts, a call to your gran. Make them low enough to hit and clear enough to check, then weigh the week against those.