Keep a daily journal of your feelings. For each entry, try to name the emotion you're experiencing and describe it in as much detail as possible. This can help you become more comfortable with identifying and expressing your feelings.

Below is a week-long example of emotion journaling. Read through and imagine yourself writing something similar each day for a week, and consider how much more in tune with your emotions you would find yourself.

Day 1

• Morning: Feeling anticipatory and a little nervous - we have a big team meeting where I'll be introducing our new project. Excited about the potential but worried about how it will be received.
• Afternoon: Felt proud and relieved. The project presentation went well, and the team seemed enthusiastic. Need to ensure this momentum continues.
• Evening: Feeling exhausted but satisfied after a long day. Also, a bit apprehensive about the responsibilities this new project brings.

Day 2

• Morning: Woke up feeling energized and motivated. I'm looking forward to seeing the progress teams will make on the new project.
• Afternoon: Felt frustrated. We ran into our first hurdle with the project. Trying to stay positive and treat this as a learning opportunity.
• Evening: Feeling overwhelmed and worried after the day's setback. Trying to remind myself that challenges are part of the process.

Day 3

• Morning: Feeling a bit anxious. Today we have to face the project challenges head-on.
• Afternoon: Felt a surge of accomplishment and relief. We were able to resolve the issues, and the project is back on track.
• Evening: Feeling optimistic and proud of the team. We turned a problematic situation into a success.

Day 4

• Morning: Woke up feeling calm and content. The project is progressing well, and the team's morale is high.
• Afternoon: Felt disappointed and annoyed. A meeting with a key stakeholder didn't go as expected. I need to improve my persuasive skills.
• Evening: Feeling reflective. Today was a reminder that there are always areas to improve in.

Day 5

• Morning: Feeling determined. Today is about strategizing and finding a better way to communicate our project's importance.
• Afternoon: Felt reassured. Had a productive brainstorming session with the team, and I think we have a better game plan now.
• Evening: Feeling hopeful and eager. Looking forward to implementing our new strategy.

Day 6

• Morning: Woke up feeling a bit anxious. We're trying our new communication strategy today.
• Afternoon: Felt validated and pleased. The revised strategy was received positively by the stakeholders.
• Evening: Feeling grateful for the team's hard work and contribution. I feel like we're truly moving in the right direction.

Day 7

• Morning: Feeling relaxed. It's the weekend, and I plan on spending the day recharging.
• Afternoon: Felt content and peaceful. Had a great time with family and managed to disconnect from work.
• Evening: Feeling reflective and ready. I'm grateful for the restful day, and I'm preparing mentally for the week ahead.

By keeping track of his emotions throughout the day, he can gain a better understanding of his emotional state at different times and how his work is influencing his emotions. This self-awareness can be a valuable tool in managing his emotional well-being and making necessary changes to improve his work and personal life.