homework question

so, in the video brooke says that we have to do a thought download and than write how we felt the day before and then we have to answer the 5 question and decide how we want to feel today (Also pracitce a thought that leads to those feelings) RIGHT?

If so, i have a hard time remembering how i felt yesterday. can i also do it in the evening and also decide for the next day how i want to feel? and in the morning i can memorize my thought and feeling.

also lot of times i don’t have one feeling that holds on to me for the whole day. i have some negative feelings when i think about things and then it changes again.
what about those days? what do you suggest?

thanks for your help!