>>I do have a smart phone that does alarms though I might check to see if it has a thing that will do reminders, something a little more specific and less jarring than an alarm.<<

If it doesn't now, get an app. There are hundreds of apps for reminders, alarms, etc. Free or paid.

>>I need to work on the small steps part.<<

Do ONE thing:
https://www.goal-fish.org/

>>I don't know if I've noticed a difference in spoons between seasons. I do know that I seem a less motivated in dreary weather and I do have less spoons during my female time of month. I'm more emotional then too, which is probably the reason for lack of spoons.<<

There are many mood-tracking worksheets and apps to choose from. Think about what you wish to know and try some.

http://www.wellocracy.com/mobile-mood-apps/

https://www.medicalnewstoday.com/articles/320758.php

https://www.psycom.net/25-best-mental-health-apps

If you don't want to keep using your phone:

https://4fkjxm1bitfb1nn5cs27qrgn-wpengine.netdna-ssl.com/wp-content/uploads/daily-month-mood-chart-830x640.png

https://www.mountnittany.org/assets/images/krames/52314.jpg