The latter part seems a bit tough to me. Putting names on my emotions isn't easy. But by paying attention, I'm likely to be better at it. The cool part, for me, is that I'm done for today; wrote down the list, stashed it with the little deck of index cards I'm building up.
A success strategy I figured out while biking to work on Monday (in addition to these) is to take things in small chunks. I just need to get to that sign, the next road, the top of that hill. Big goals are easy to procrastinate and let slip by the wayside. If I just figure out a little step in the right direction, though, I can take that.