Daily Mood Log from The Feeling Good Handbook. Identify a SPECIFIC problem that's bothering you that happened at some point during the day. If you can't think of the specific problem just write a general description of what you were doing when you felt bad. Rate your negative emotions from 1-100 (helps break free from habit of all-or-nothing feelings). Record what you're saying to yourself about the upsetting situation-the faulty belief/automatic thoughts.