I have been my charting daily since January 1. I bought a calendar that has plenty of room and I rate myself each night on different scales. I use 1-10. 10 being the worse ever and 1 being the best ever. I rate my level of depression, level of intrusive thoughts and level of suicidal ideation. At the bottom I list my various moods and say a note or two about my day. I have found it to be great for giving me a realistic picture about how "good" or "bad" I am doing. Sometimes I think I am doing horrible, but I look at the chart and realize it has only been for a day or two. It has helped me see the big picture of my mood swings.