My t. asked me to do this once. I found it very effective.

She asked me to record my emotions for a week.

So I downloaded an app called chirps, set it to make a bird tweet every 15 mintues. Had a notefile on my phone. When I heard a chirp, I stopped and recording a feeling I'd had either right now or in the previous few minutes.

Time: What I felt. Trigger if I could figure it out.

9:15 Mild wonder. Pair of goldfinch courting in the spruce tree. 9:30 Content. Warm spring day. Sun feels nice on my skin after the winter and wet early spring. 9:45 Worry. Lot of buds on the silver maples look dry. Too cold. 10:00 Mild excitement. Asked to bid on supplying trees to the city. 10:15 Bored. I hate pulling weeds. 10:30 Anxious. Call from custoemr returning 10 trees from last year that are dead.

I didn't worry if I missed a chirp. What I discovered was that I had a lot more emotions than I thougth I did.