Every so often during the day it’s good to check in with yourself to ask:
How Do I Feel?
This takes very little time and allows you to take your emotional temperature periodically. After you ask yourself this question, quickly label what you feel. Frustration, boredom, contentment, peace, etc. Don’t spend too much time with the labeling, just go with whatever comes to mind.
Afterward, spend a minute or two just feeling. Don’t think about it too much because if you do you will tend to spin a story around it. You want to just practice feeling.
If it feels right, let the emotion subside. Notice what “made” you feel that way. Does that person or circumstance always make you feel that way?
Spend another minute or so seeing if there is anything else you can learn about yourself from these moments. Then, continue going on with your day. You are finished.