Here is an excerpt from the 19-Day Transformation Program. I found this program useful to create a new habit of identifying challenges and acknowledging accomplishments:
After a very challenging day you usually have several points where the results are not what you had hoped for. These often carry with them a certain amount of stress. It is at the points of greatest stress where there is a need for change. The reflection recounts the positives and then also focuses on where change is needed. Change is needed where there is tension or stress. For instance, on my challenge day I could get to mid-afternoon with a series of classes and then I began to run out of steam. My mind started to get into a battle of whether or not I should keep the standard high or back off. So after the reflection I decided that I needed to work on my endurance so that I could have steady energy throughout the day. Maybe on your challenge day things went bad right from the start. If that were the case, then maybe the way you begin your day would be called into question.
Challenging yourself allows you to realize where your points of strength and weakness are. If you cannot push yourself on a challenge day, it means that when you have pushed yourself in the past that something has happened like injury or burn out. It is just great to get the feedback within yourself so that you can adjust and change. For instance, you might ask yourself how you can push yourself further without being burned out or injured.
How were you successful? What was difficult for you?
(Richard Hastings, 19-Day Program)