Mood tracker

If you keep telling yourself “it wasn’t that bad”, this is for you.
If you second-guess your emotions, minimise them, and then go back to the same situation again, this is for you.

This one-page mood tracker helps you stop relying on memory and start spotting patterns in black and white.
In one minute a day, or right after an interaction that leaves a mark, you write: what happened, what you felt (one word), and what you did next. Do it for two weeks, then use the review box at the bottom. The pattern becomes obvious.

It’s a fillable digital document you can complete on your phone, and you can also print it and use it on paper.