Daily Mood Tracking & Pattern Recognition
A Therapeutic Worksheet for Understanding and Managing Your Emotional Patterns
Part 1: Understanding Your Mood Patterns
Tracking your daily mood can help you identify patterns, triggers, and effective coping strategies. This awareness is the foundation for better emotional regulation and mental health management.
1. How would you describe your typical mood patterns throughout the day?
2. What factors do you think most influence your mood (positive and negative)?
3. How does your mood typically affect your daily activities, relationships, and decisions?
MOOD RATING SCALE GUIDE
Use this reference when rating your daily mood
| 1 | 2 | 3 | 4 | 5 |
| Very Low (Depressed, hopeless, extremely sad) |
Low (Down, discouraged, somewhat sad) |
Neutral (Balanced, calm, stable) |
Good (Happy, optimistic, energetic) |
Very High (Joyful, elated, excellent) |
Part 2: Weekly Mood Tracking Chart
Rate your mood each day using the 1-5 scale above. Also note key factors that may have influenced your mood that day.
| Day | Date | Morning Mood (1-5) | Afternoon Mood (1-5) | Evening Mood (1-5) | Key Influences/Events | Sleep Quality (1-5) |
|---|---|---|---|---|---|---|
| Monday | ||||||
| Tuesday | ||||||
| Wednesday | ||||||
| Thursday | ||||||
| Friday | ||||||
| Saturday | ||||||
| Sunday |
Part 3: Mood Influences and Triggers
Identifying what affects your mood helps you make proactive choices to support your emotional well-being.
4. Which factors tend to improve your mood? Check all that apply:
Getting adequate sleep (7-9 hours)
Regular exercise or physical activity
Eating nutritious, balanced meals
Spending time with supportive people
Engaging in hobbies or enjoyable activities
Time in nature or outdoors
Accomplishing tasks or goals
Practicing mindfulness or meditation
Having a structured routine
Creative expression or art
Helping others or volunteering
Learning something new
5. Which factors tend to worsen your mood? Check all that apply:
Poor sleep quality or sleep deprivation
High stress or overwhelming responsibilities
Conflict in relationships
Financial worries or pressures
Health problems or physical discomfort
Social isolation or loneliness
Work-related stress or job dissatisfaction
Excessive screen time or social media
Caffeine, alcohol, or substance use
Hormonal changes or menstrual cycle
Weather changes or seasonal factors
Negative thought patterns or rumination
Part 4: Coping Strategies Assessment
6. When your mood is low, which strategies do you currently use?
Talk to friends, family, or therapist
Exercise or go for a walk
Listen to music or watch uplifting content
Practice deep breathing or relaxation
Engage in creative activities
Take a warm bath or shower
Journal or write about feelings
Practice gratitude or positive thinking
Take medication as prescribed
Remove myself from stressful situations
7. Rate the effectiveness of your current coping strategies:
Not Effective
Slightly Effective
Moderately Effective
Very Effective
Extremely Effective
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8. What new coping strategies would you like to try?
Part 5: Weekly Pattern Analysis
After completing one week of tracking, review your patterns and insights.
Weekly Averages
Average Morning Mood:
Average Afternoon Mood:
Average Evening Mood:
Average Sleep Quality:
Patterns Observed
Best Day(s) of the Week:
Most Challenging Day(s):
Time of Day with Best Mood:
Time of Day with Lowest Mood:
9. What patterns or connections did you notice between your mood and various factors (sleep, activities, events, etc.)?
10. What surprised you most about your mood tracking this week?
Part 6: Mood Management Goals
11. Based on your tracking, what specific changes would you like to make to improve your mood patterns?
Goal #1 (Lifestyle/Behavior Change):
How will you implement this change?
Goal #2 (Coping Strategy):
When and how will you practice this?
Goal #3 (Trigger Management):
What steps will you take to address this trigger?
12. How will you track progress toward these goals?
Part 7: Self-Assessment & Progress Tracking
Rate yourself on the following statements:
Never
Rarely
Sometimes
Often
Always
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Monthly Mood Reflection
Complete this section at the end of each month to track longer-term patterns.
| Week | Average Mood (1-5) | Major Events/Stressors | Most Effective Coping Strategy | Goal Progress |
|---|---|---|---|---|
| Week 1 | ||||
| Week 2 | ||||
| Week 3 | ||||
| Week 4 |
Key Takeaway
Remember: Mood tracking is a tool for awareness, not judgment. Everyone experiences mood fluctuations - this is completely normal. The goal is to understand your patterns so you can make informed choices about your daily activities, self-care, and coping strategies. Small, consistent changes often have the biggest impact on overall mood stability and emotional well-being.