Mood Tracking

A practice card

Not a score to hit. Mood tracking, done in words rather than numbers, is a way to notice what tends to come before a good or hard stretch.

When

When mood has felt unpredictable and it's hard to say what, if anything, tends to come before it shifts.

What's actually happening

A single day rarely explains a pattern, but a few weeks of plain notes often will — what happened the day before, what was different, what kept repeating. The value is in noticing a pattern over time, not in judging any one day against a number.

What to change

At the end of the day, write a few words about how it went — not a number, just a description.

When a noticeably good or hard day happens, note what happened the day or two before it.

Once a month, read back through the notes and see what keeps showing up, rather than checking daily.

If a day gets missed, leave a gap and keep going — a missed entry isn't a broken record.

When a pattern shows up, name one plausible reason for it, even if you can't be fully sure.

Where to start

roughly placed · writing a few words comes first

Pick one

Five at once is how these lists fail. Tap a number — the ones up and to the left give the most for the least.

What to expect

This won't predict a hard day before it happens, and some stretches won't show a pattern at all. Pick one of these and keep it up in plain words for two weeks before looking back.

choose one, and the fortnight starts

This is a teaching, not treatment. If you’re struggling, a doctor or therapist can help. If you’re in danger right now, call your local emergency number or a crisis line (in the US, call or text 988).

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