ONE TAP A DAY · YEAR IN PIXELS · PRINTABLE
Mood tracker: log your day in one tap and see patterns
Free mood tracker: tap one of five moods a day, add tags and a note, see six weeks or a year in pixels and print a monthly sheet. Saved on your device.
Today · Fri, Oct 2
How was your day?
What was part of it? optional
This is an example log. Tap a mood to start your own.
Six weeks of moods
- Great
- Good
- Okay
- Low
- Rough
Patterns in the last 30 days
- 21 of the last 30 days logged · most often Good · average 3.6 of 5
- Better days: Sundays
- Lower days: Tuesdays and Wednesdays
- On better days you often tagged: Outside, Family and Exercise
- On lower days you often tagged: Stressful, Tired and Lots of screen
Patterns, not proof: a few weeks of notes can point to what helps, nothing more.
Printable monthly mood tracker
The short answer
A mood tracker is a short daily log: once a day you pick a word for how you felt, from Rough to Great, and add a tag or a one-line note. After a few weeks the colors show patterns, such as better days after time outside or lower days after poor sleep. It is a journal for noticing, not a diagnosis.
How to use a mood tracker
- Pick one moment a day. After dinner or before bed works for most people. Tap the word that fits the day as a whole, not the last hour.
- Add a tag or a line if you want. Sleep, movement, time outside, people, work and screens are the usual suspects. One line of context is plenty.
- Look back once a week. The six-week grid and the 30-day patterns show which days and tags go with better or lower moods.
- Change one small thing. If walks keep showing up on good days, plan one more. Then keep logging to see if it holds.
The five-point mood scale
| Color | Word | A day like… |
|---|---|---|
| Green | Great | Energy, things went well, you would like more days like it |
| Light green | Good | A pleasant, steady day |
| Yellow | Okay | Fine, neither good nor bad |
| Orange | Low | Tired, flat or stressed for much of the day |
| Pink-red | Rough | A hard day you were glad to see end |
Five words are enough to see a pattern and few enough to choose in a second. Naming a feeling also takes a little of its edge off: in brain imaging studies, putting a word to an emotion lowered activity in the amygdala. For longer writing, try a journal prompt, or the 30-day gratitude challenge for one good thing a day.
What a mood tracker is not
A mood log is a journal for noticing, not a test. It cannot tell you whether you have depression, anxiety or anything else. If you have felt low, hopeless or unable to enjoy things for two weeks or more, or your mood swings get in the way of daily life, talk to a doctor or a mental health professional and bring your log along. If you are in crisis or thinking about harming yourself, in the US call or text 988 at any time.
Looking for small things that help on lower days? The self-care checklist sorts ideas by how much time they take, and the sleep calculator helps when poor sleep keeps showing up in your tags.
Frequently asked questions
How do I use a mood tracker?
Pick one moment a day, such as after dinner or before bed, and tap the word that fits the day as a whole. Add a tag or two for what happened, like Exercise or Stressful, and a short note if you want. Look back once a week, not every day.
What should I track besides mood?
A few things that might matter to you: sleep, movement, time outside, people, work stress, screen time or your cycle. Keep the list short. The 12 tags above cover the most common ones, and the summary shows which come up on your better and lower days.
What do the colors mean?
Green is Great, light green Good, yellow Okay, orange Low and pink-red Rough. Each day gets one color, so a month or a year in pixels shows the shape of your weeks at a glance. On paper, color the square with the key at the top.
Can I print a monthly mood tracker?
Yes. Choose Calendar, Daily list or Year in pixels and the month, then Print. Your logged days print in color; Print blank gives the same page empty, to color in by hand. Each fits one Letter or A4 page.
Can I share my mood log with a doctor or therapist?
Yes. Download CSV gives every day with its mood, tags and note as a spreadsheet file, and the printed month is easy to bring to an appointment. Your log never leaves this device unless you share it.
Can a mood tracker tell me if I have depression?
No. A mood log shows patterns, it cannot diagnose anything. If you have felt low, anxious or unable to enjoy things for two weeks or more, talk to a doctor or a mental health professional. If you are in crisis in the US, call or text 988.
Where is my mood log saved?
Only in this browser on this device. Nothing is sent to our server, there is no account, and clearing your browser data deletes it. Download the CSV now and then to keep a copy.
Sources and evidence
- Lieberman et al. (2007): Putting feelings into words, affect labeling disrupts amygdala activity — In a brain imaging study, naming the emotion in a picture lowered amygdala activity compared with other tasks, one reason that putting a word to a feeling can take a little of its edge off.
- Torre and Lieberman (2018): Putting feelings into words, affect labeling as implicit emotion regulation — Reviews studies in which labeling feelings reduced emotional reactions in the moment, while noting that effects are modest and people rarely expect them.
- Smyth et al. (2018): Online positive affect journaling, a preliminary randomized controlled trial — In a 12-week trial with 70 adults with elevated anxiety, short online journaling about positive experiences was linked with less mental distress than usual care; a small, early study.
- National Institute of Mental Health: Caring for your mental health — Says to seek professional help for severe or distressing symptoms that last two weeks or more, such as trouble sleeping, changes in appetite or loss of interest in things you used to enjoy.
- 988 Suicide & Crisis Lifeline — Free, confidential support by call, text or chat, 24 hours a day, in the United States.