I once kept a chart where I recorded each change in mood. This meant charting the changes I went through each day. I did this for a month. It allowed my psychiatrist to see the extent of my anxiety or depression as it fluctuated and the triggers. After the month I charted how my week was in general. In addition to this I would make a small goal or task to complete for the week following and rate my success of it the week following. I still do this.