Thought Download

I want to get the most out of the program so I was trying to do a thought download every day. What if you are having trouble trying to figure out what you were thinking in different situations throughout the day? For example, I just felt kind of down today and I wondered  why I might have been feeling sad but I was just guessing. I didn’t really remember the thoughts I was having before that. Are there questions I can ask myself to help me remember?