Free Mental Health Tracker

Daily Mood Tracking Worksheet

Monitor your emotional wellbeing, identify patterns, and track progress over time

Why Track Your Mood?

Mood tracking is a simple yet powerful tool for understanding your mental health. By consistently monitoring your emotions, you can:

Identify patterns: Notice connections between moods and events, people, or activities
Recognize triggers: Understand what situations tend to worsen or improve your mood
Track progress: See how therapy, medication, or lifestyle changes affect your wellbeing
Communicate better: Share concrete data with your therapist or doctor
Build self-awareness: Develop a deeper understanding of your emotional patterns

Mood Rating Scale

Very Poor

Severe distress, overwhelming emotions, difficulty functioning

Poor

Significant distress, low mood, struggling with daily tasks

Okay

Neutral, managing but not thriving, some ups and downs

Good

Positive mood, feeling capable, enjoying activities

Excellent

Great mood, energized, confident, life feels manageable

Rating Tips:

• Be honest: There are no "right" answers. Rate how you truly feel.
• Consider the whole day: Think about your overall mood, not just this moment.
• Use decimals if helpful: Feel between 3 and 4? Try 3.5.
• Track consistently: Rate at the same time each day (evening works well for daily summaries).

Your Weekly Mood Tracker

Complete this tracker daily for at least one week. The more data you collect, the clearer patterns will emerge.

Date	Overall Mood (1-5)	What Happened Today?	Mood Triggers (+ or -)	Coping Strategies Used
Monday __ / __ / __	__	Key events, interactions, accomplishments...	+ Good: exercise, friend visit - Bad: work stress, poor sleep	Meditation, therapy, walk, journaling...
Tuesday __ / __ / __	__	Key events, interactions, accomplishments...	+ Good: exercise, friend visit - Bad: work stress, poor sleep	Meditation, therapy, walk, journaling...
Wednesday __ / __ / __	__	Key events, interactions, accomplishments...	+ Good: exercise, friend visit - Bad: work stress, poor sleep	Meditation, therapy, walk, journaling...
Thursday __ / __ / __	__	Key events, interactions, accomplishments...	+ Good: exercise, friend visit - Bad: work stress, poor sleep	Meditation, therapy, walk, journaling...
Friday __ / __ / __	__	Key events, interactions, accomplishments...	+ Good: exercise, friend visit - Bad: work stress, poor sleep	Meditation, therapy, walk, journaling...
Saturday __ / __ / __	__	Key events, interactions, accomplishments...	+ Good: exercise, friend visit - Bad: work stress, poor sleep	Meditation, therapy, walk, journaling...
Sunday __ / __ / __	__	Key events, interactions, accomplishments...	+ Good: exercise, friend visit - Bad: work stress, poor sleep	Meditation, therapy, walk, journaling...

Privacy Note: Keep this tracker in a private, secure location. You can share it with your therapist or doctor, but you're never obligated to show it to anyone.

Weekly Reflection Questions

At the end of each week, review your mood tracker and answer these questions:

1. What patterns do you notice in your moods this week?

Example: "My mood was lowest on Monday mornings and highest after exercising."

2. What were your most common positive triggers?

Example: "Spending time outdoors, talking to friends, getting enough sleep."

3. What were your most common negative triggers?

Example: "Work deadlines, skipping meals, social media scrolling late at night."

4. Which coping strategies were most helpful this week?

Example: "Deep breathing helped with anxiety. Going for walks improved my mood quickly."

5. What's one small change you can make next week to support your mental health?

Example: "I'll try to exercise 3 times next week since it consistently improves my mood."

Common Mood Patterns to Watch For

Seasonal Patterns

Mood consistently lower during certain seasons? You might experience Seasonal Affective Disorder (SAD), especially common in fall/winter.

Action: Consider light therapy, vitamin D, and discuss with a doctor.

Weekly Patterns

Mood drops on Sundays ("Sunday Scaries") or Mondays? This often indicates work-related stress or lack of structure on weekends.

Action: Build weekend routines, address work stressors, plan something enjoyable for Sundays.

Rapid Cycling

Mood swings dramatically within days or even hours? This could indicate various conditions including bipolar disorder, borderline personality disorder, or hormonal fluctuations.

Action: Share this pattern with a mental health professional for proper evaluation.

Persistent Low Mood

Consistently rating 1-2 for more than two weeks? This is a key symptom of clinical depression and requires professional attention.

Action: Contact a therapist or doctor. Depression is treatable with therapy and/or medication.

When to Seek Immediate Help:

If you're experiencing thoughts of suicide or self-harm, contact the 988 Suicide & Crisis Lifeline (call or text 988) or go to your nearest emergency room. Help is available 24/7.

Tips for Consistent Mood Tracking

Track at the same time daily

Set a reminder for the same time each day (evening works well). Consistency helps build the habit and improves data quality.

Keep it brief

Don't overwhelm yourself with lengthy entries. A few words or phrases for each column is sufficient. The goal is sustainability.

Don't judge yourself

There are no "bad" moods to report. Low mood days provide just as valuable information as good days. This is data, not a performance review.

Review weekly

Set aside 10 minutes each week to review your tracker and answer the reflection questions. This is where the insights happen.

Share with your therapist

Bring your tracker to therapy sessions. It helps your therapist understand patterns and measure progress more effectively than relying on memory alone.

Commit to at least 4 weeks

Patterns take time to emerge. While even one week provides insights, 4+ weeks of data reveals more meaningful trends.