How to make a mood tracker: paper, Sheets and Notion

You don't need an app or a pretty bullet journal to start. If you're wondering how to make a mood tracker, it comes down to three choices: what to record, what scale to use, and where to keep it. You can set up any of the versions below in about 10 minutes. The hard part is keeping it simple enough that you still use it on a bad day.

What to track (and what to leave out)

The most common mistake is tracking too much. Start with this and add nothing for two weeks:

• The date
• A rating from 1 to 5, where 1 is awful and 5 is great
• One word for how you feel, like "restless" or "relieved"
• A short reason, if you know it

That word matters more than it looks. In a randomized trial with young people who had mild or worse depressive symptoms, tracking mood and stress raised emotional self-awareness, and that rise predicted fewer depressive symptoms. A number tells you how the day went. A word starts to tell you why. If you get stuck, use our list of emotions sorted by intensity.

Curious about something specific? Add one extra column after two weeks, such as sleep hours, caffeine, exercise or time with people. One at a time, so you can actually see what it does.

How to make a mood tracker on paper

Paper is the fastest way to start, and it's completely private as long as the notebook stays with you. Pick one layout:

Monthly grid

1. Write the month at the top and draw a row of squares, one for each day.
2. Choose five colors, one for each mood rating, and draw the key at the top of the page.
3. Each evening, color in that day's square.
4. Leave space below for one line of notes per week.

Year in pixels

Draw a grid with 12 columns for months and 31 rows for days, then fill in one tiny square each day. Over time you get a single-page color map of your year. It's a good choice if you like seeing the big picture and don't want to write much.

Line chart

Draw a chart with days along the bottom and 1 to 5 up the side, then plot a dot each day and connect them. This makes ups and downs really easy to see, and it's handy for spotting a slow slide over a few weeks.

How to make a mood tracker in Google Sheets

A spreadsheet is free, works on your phone, and draws the chart for you. Excel has equivalent tools if you prefer it.

1. Add your columns: Date, Rating, Word, Why.
2. Fill the Date column with this month's dates.
3. Make the Word column a dropdown. Select the column, go to Insert > Dropdown, type in 8 to 10 words you use often, and click Done.
4. Color the ratings. Select the Rating column, go to Format > Conditional formatting, choose the color scale option, set the minimum to 1 and the maximum to 5, and click Done.
5. Add a chart. Select the Date and Rating columns, then go to Insert > Chart. To change the type, double-click the chart and use the Chart type dropdown under Setup. A line chart works well.

Now each entry takes seconds: type a number, pick a word, and the color and chart update themselves.

How to make a mood tracker in Notion

Notion suits you if you already live there.

1. Create a new page and type /Calendar view, then press Enter. A calendar view needs a Date property, so make sure your database has one.
2. Add these properties: a Number property called Rating, a Select property called Mood with your go-to words, and a Text property called Why.
3. Each day, add an entry on that date and fill in the three fields.

Your mood now sits on a calendar, so you can see the shape of a month at a glance.

Paper, spreadsheet, Notion or app?

If you'd rather skip the setup, we compared the best mood tracker apps, including free options.

How to actually read your mood tracker

A tracker only helps if you look at it. A 2018 study of a mood-diary app found that people who engaged with it more saw their depression and anxiety scores fall over 30 days, though it had no control group. So give yourself five minutes a week and ask:

1. What were my best and worst days? What came just before each one?
2. Which words keep showing up? A repeated word is often more telling than the average rating.
3. Is there a rhythm? Look for patterns around days of the week, sleep, people or work.
4. What's one small thing to try next week?

Our beginner's guide to mood tracking has more on building the habit, and this mood-tracking guide for anxiety goes deeper if worry is your main theme. If your rating drops every Sunday, you may recognize the Sunday scaries.

Mood tracker ideas to help you stick with it

Most trackers die in week two. A few things help:

• Tie it to something you already do, like brushing your teeth at night, and keep the notebook or app within reach.
• Set a reminder only if it helps. A gentle nudge is fine. A nagging one becomes another thing to resent.
• Forget about streaks. Missed three days? Leave them blank and carry on. Gaps can be useful information too.
• Log the good days. You need contrast to see patterns.
• Change the design when you get bored. A new color key or layout each month keeps it fun, as long as the basics stay the same.

When to take your tracker to a professional

Your tracker isn't a diagnosis, but it can show when it's time to talk to someone. NIMH advises seeking professional help if you have severe or distressing symptoms that have lasted two weeks or more. A few weeks of notes can also make that first appointment easier, since you'll have dates and patterns to point to rather than relying on memory.

If you're tracking a diagnosed condition, ask your clinician what they'd like you to record. For bipolar disorder, Bipolar UK offers a printable mood diary template that can help you spot early warning signs of an episode.

Where WTMF fits

If a DIY tracker keeps falling off your radar, mood tracking in WTMF does the same job in two taps. You pick a mood, add a note if you want, and get calendar and chart views across 7, 30 or 90 days, with no setup. Check-ins are free.

Whichever you choose, start tonight with one number and one word. That's a mood tracker.