Using a mood chart to try to track your patterns can help you learn where you are when. At first it may not be 100% accurate as you figure out what feeling is what but doing it will teach you. You can find pen and paper charts online. I use an app (for iphone or android although it sounds like iPhone) called iMood Journal. Others use Optomism which I can't try b/c my phone it too old or MoodTrackJournal and others I don't know. It takes just a second to make a notation and then you move on. It lets you see your highs and lows and will help you learn how you are doing when you feel a certain way if you stick with it for a while. For me the app is necessary; pen and paper frustrates me immensely because I never feel predominantly one way in a day just because of how my bipolar happens to work. So being able to make multiple daily entries on the app is easier. But everyone is different has different preferences.