I’m reading Designing the Mind: The Principles of Psychitecture which says:
Cognitive restructuring is the fundamental tool of emotional psychitecture, and psychological research has found it to be highly effective for eliminating negative emotional responses. The first step is to keep a log in the form of a notepad or smartphone app. Try to take note of every undesirable emotion you notice – anything from minor annoyance to severe anxiety. The simple act of keeping a log should cause you to notice many more of these emotions than you normally would. Every time you log an emotion, take a note of the situation which triggered it, and if possible, the chain of thoughts which immediately preceded it.