Diary Date: Tracking your motivation and mood can be key to recovery. It's important to remember the good days, and what made them good, and equally important to remember how you solved a bad day. If you rate five or more days in a row as a ”3” or lower consider seeking professional help. Motivation/mood: 1 2 3 4 5 6 7 8 9 10 What has been good today? Try What did you do to help make the writing at least 2 things, small or day better? big. Has anything been hard today? Did you solve it? How? Write down at least 2-3 things you're willing to do tomorrow. Again, small things count!