LOL! I'll look into the forum configuration to see why that window is so tiny...
Secondly, documenting it is simply a matter of listing all forms and workflow objects, as well as relevant data changes. Moving it can be manual (Admin tool, exporting/importing .def files), automated (Migrator, Panacea, etc.), and, obviously, by recreating (tweaking the objects on the target system rather than moving them into place). It's all really a matter of what is best for you and your organization. Migrator, and I believe Panacea, too, offer the backup option where it allows you to retrieve the previous objects in case you need to roll your change back. Pretty nice when you need to document a backout plan.
Good luck!