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Habit, mood and health logsOne month

Mood tracker

A one-month page for coloring in a box each day according to how you felt. You pick a color for each of five moods, then fill the day boxes and jot a word if you like. It is a personal record, not a test or a diagnosis.

By Paul Gunder. Free to print for home, classroom and office use; see how our printables are made.

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Mood Tracker1 page · US Letter

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Mood TrackerMonthGreatGoodOkayLowRough12345678910111213141516171819202122232425262728293031WHAT I NOTICED THIS MONTHPrintablePal.com · free printable plannersMood Tracker
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On this page

What prints

The heading says Mood Tracker (or whatever you typed) with a line for the month. Just under it is a color key: five small empty swatches, each with a word beside it. The words are Great, Good, Okay, Low and Rough. The swatches are blank on purpose. You choose which pencil or marker stands for which mood, and you color in the swatch yourself.

Below the key is a calendar-style grid of 31 boxes, seven to a row, numbered 1 to 31. Each box has a short writing line near its bottom edge. If there is room left on the page, a box titled What I noticed this month is printed underneath.

The settings

  • Heading. Optional title, 40 characters maximum.
  • Tracker. Choose "Mood tracker (month)" for this page. The same control switches to the habit grid or to the year-in-pixels sheet.
  • Habits (one per line). This box is shared with the habit tracker. It does not print anything on the mood page.

The page is not tied to a particular month, so the 31 boxes work for any month. For shorter months, leave the extra boxes empty.

How to use it

Pick your five colors first and color in the key before the month begins. Then, once a day, color the box for that date. Choose the color that best matches the day overall, not the single worst or best moment. The line at the bottom of the box has room for one word or a few: "exam", "visitors", "slept badly", "rain".

At the end of the month, look across the grid and write what you see in the notes box. You might spot that Mondays run low, or that the colors brighten after days with a walk in them. These are your own observations. This sheet only records; it does not interpret what a mood means.

Worked example: a month in October

You choose yellow for Great, green for Good, blue for Okay, purple for Low and gray for Rough. On October 1 you color a green box and write "market". October 2 is blue, with no word. October 3 is gray and you write "no sleep". By the 31st the grid is mostly green and blue, with five purple boxes and two gray ones. Under the grid you write: "Two gray days both followed late nights. Purple days were all during the week of the move."

That is a useful note for you, and something you can bring to a conversation if you ever want to talk about your mood with a doctor or counselor.

A word of caution

A paper log can help you notice patterns, but it is not a screening tool. If low days are frequent, last more than a couple of weeks, or you are worried about your safety, talk with a health professional. The NIMH page above lists ways to get help, and the CDC page explains how sleep ties into how people feel.

Track what you did alongside how you felt with the habit tracker. The sleep log records bedtime and wake time, and the year in pixels uses the same five-color key for all 365 days.

Sources

  1. NIMH: Caring for Your Mental Health nimh.nih.gov
  2. CDC: Sleep and Sleep Disorders cdc.gov