But Why Journal?
Surely I can recognize these things on my own, without having to write them down. Yes, I probably could, if I sat down and did some soul-searching every day. Which I don't. And then, of course, I'd have to remember how I felt for the last week. Which I don't.
The truth is that while it would be lovely to be able to keep all that information in my head, I just can't, and I don't often sit down and think about how I'm really, truly feeling deep down inside. So journaling gives me (and you) and chance to dig deep for just a couple of minutes a day, and then write it down (or record it digitally) so you don't have to try to remember.
Then, when you need to know how you're really feeling, and how you've been feeling for the last two weeks, all you have to do is open a notebook or an app.
How to Do It
The 'how' is really up to you — your tastes, your lifestyle, your preferences. A mood journal can be something like mine — a little notebook with a few lines on basic functions every day. But it can really be anything else that works for you.
Some people just keep a sheet of paper with a number written on it each day for their mood — a scale of 1-10, with 5 being stable, 1 being completely depressed, and 10 being off-the-walls manic. Others go a different direction, with longer entries logged each day either on paper or in an app. Find a method that works for you and that you like doing.
If you want to go digital and stick with the very simple route, there's an app called Mr. Mood (iOS) which allows you to slide your finger over your phone or tablet screen each day to rate your mood. You can optionally add a very short note to the day, and it keeps track of a month at a time.
If you're looking for something more thorough, Optimism is a great choice. It's available for Mac, PC, iOS, Android, and browser. Every field is fully customizable, so you can choose exactly what you track and how you track it, and you can even email long term charts to your doctor.
At the end of the day, as with most things in life, there is no one 'right' way to keep a mood journal. The most important thing is just to do it, and make sure you choose a method that's comfortable for you. The potential benefits are huge, and all it costs is a little of your time.