Anxiety: Acivity and Mood Diary
A common first step in traditional CBT is to be aware of how you are doing/the mental status of your life at that moment, i.e. how you are feeling at a given time.
If you want to improve your ability to be aware of this, you can try this exercise: Try for one week to note down 3 times a day: morning, lunch, evening, what you are doing and how you rate your mental state/health/wellbeing on scale 1= worst possible state (=then seek professional help immediately) to 10= best possible state at that time. You will be able to use this information in the exercise for Thursday next week.