Must admit I never found it necessary to keep a written record, physio's work you that hard & that often plus constantly remind you so its difficult to forget lol.
I always find a short time thinking about what life must be like for someone I know who is far worse off than me is the best way to snap myself out of any down days. Works for me but the important thing is to find something that helps with the down days so you don't end up making things far worse for yourself.

Speech recognition software, now that brings back memories lol. One of the most useless programs I ever had was a speech recognition program for my commodore 128 (that's going back a few years). Sure they must have come on leaps & bounds since those days lol.