Improving my learning through reflective writing

From this article "Improving learning through reflection - part one" by Karen Hinett and my sustainability leadership CHBE 573 course, I have learnt that reflection is one of the best way to reinforce what you have learnt in reading and activities. It helps "individual learners to understand what, how and why they learn. It is also about developing the capacity to make judgements and evaluating where learning might take you.

The general steps for reflecting on what happened or what have one learnt are shown in the picture below.

Source: https://www.kent.ac.uk/learning/PDP-and-employability/pdp/reflective.html

Following my discussion with my dad, I am convinced to start reflecting on my experimental work by asking:

1.Why did I use this method? 

2. What has worked out? What has not? Why is that?

3. What is the best method to record my thinking? Personally I think the best way is to write it down on a piece of paper, which may get lost.

Also, when I am feeling down and unhappy, I should write down:
1. what happen? Who are the one involved?
2. why do I feel this way? Did I experience one of the ten mental distortions?
3. How can I improve my feeling? Should I accept the feelings and move on? Or, should I do something to improve the situation?