Diary vs Thought Download

I have just started and did my fourth day of thought download
But i was wondering if i am doing it right, so can you please explain the difference between doing a Thought Download vs a Diary (as i think i am doing much of the later, mixing events, thoughts and feelings in my thought download)

Also will this be the only exercise for the whole month if January? Is the only thing we are supposed to do in Jnauary is getting more aware of our thoughts?