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6 Simple Tips to Help You Start a Mood Tracker Journal

Mood Tracker

The Benefits of Mood Tracker

You’ve probably heard of people tracking their steps, their sleep, their calorie intake, and their water consumption.

But have you ever considered tracking your mood?

Just like physical activity and diet, our moods can have a big impact on our overall health and well-being.

In fact, research has shown that mindfulness—which includes being aware of and paying attention to our thoughts and emotions—can help reduce stress, improve sleep, and boost immunity.


mood tracker


Why Track Your Mood?

There are many reasons why you might want to start tracking your mood.

Emotions are something that goes within us even without realizing it. If we want to change any pattern of our reactions to a stimulus then first we need to know what is triggering it.

Maybe you’re going through a tough time and you want to see if there’s a pattern to your low days.

Or maybe you want to identify triggers for your anxiety or depression.

Or maybe you’re just curious about how your daily routine affects your mood.

Whatever the reason, tracking your mood can be a helpful way to gain insights into your mental health.


How Mood Tracking Works?

-How can I track my mood?

Mood tracking simply involves taking note of how you’re feeling throughout the day, typically using a scale of 1-10.

(1 being the lowest/worst possible mood, 10 being the highest/best possible mood).

You can track your mood in a notebook, on your phone, or even in a Google spreadsheet.

Or, there are also lots of different apps available that can help you track your mood. Some of these apps allow you to rate your mood on a scale from 1-10, or from sad to happy.


Mood Tracker Bullet Journal

How about tracking down your mood daily in a journal?

Of course, you can’t have the same mood the entire day. But you can write down what mood dominates the day.

There are people tracking their moods every hour, who need those data to analyze a few things in life.

If you are not that deep, still you could simply jot down the mood of the day.

mood tracker journal


Mood Tracker App

Check out Daylio Journal in Google Play/iOS

This is a beautifully designed micro-diary app that you can keep on your phone.


Mood Tracking Worksheet/Printables

mood tracking worksheet

MOOD of the day-Downloadable Free PDF


How to make a mood journal?

Date: [Insert Date]

Mood: [Insert Mood, e.g. Happy, Sad, Anxious, Irritated, etc.]

Emotions: [List Emotions You’re Feeling, e.g. Joy, Anger, Fear, Disgust, Sadness, Surprise, etc.]

Triggers: [List any Events, Situations, or People that may have Triggered Your Mood, e.g. Work Stress, Relationship Issues, Financial Problems, etc.]

Thoughts: [Write Down any Thoughts or Beliefs you have about the Triggers or your Mood, e.g. “I’ll never be good enough”, “I’m always going to be alone”, “This is too much for me to handle”, etc.]

Activities: [List any Activities you engaged in today that may have impacted your mood, e.g. Exercise, Socializing, Watching TV, Working, etc.]

Gratitude: [Write down at least one thing you’re grateful for, no matter how small or insignificant it may seem, e.g. A Good Meal, A Compliment, A Sunny Day, etc.]

Self-Care: [List any Self-Care Activities you engaged in today to take care of yourself, e.g. Taking a Bath, Reading, Listening to Music, Meditating, etc.]

Overall, How do you feel today?: [Insert Overall Assessment of your Mood, e.g. Good, Okay, Bad, etc.]


mood tracker journal

Mood Tracker Journal-Downloadable PDF


This worksheet can be used daily or as often as you’d like to track your mood and identify patterns or triggers that may be impacting your emotional well-being.

It can also help you identify self-care activities that work best for you, and promote positive thinking and gratitude in your daily life.

If you like my Free PDFs, I would be very grateful if you can leave a review on my Etsy Shop.

My take on a mood tracker

If you’re considering starting a mood tracker, then go for it!

Not only is it quick and easy to set up, but it can also be enlightening to see how your mood fluctuates throughout the day (or week).

Who knows—you might even discover some things about yourself that you never knew before!


Mood Tracker