Mood Tracker Template
A daily mood tracker: rate how you feel on a five-face scale, tick the emotions you felt, note what triggered them, add three things you're grateful for and the self-care you managed. Free PDF or digital.
Free · no sign-up · PDF works for printing and in any note or journal app. Premium template in the app.
About this template
One page a day, two minutes. Circle one of five faces from very bad to great, tick the emotions that showed up, and write what triggered them. Three gratitude lines and a self-care checklist (exercise, meditation, good sleep, healthy eating, social time, hobbies) show what helps. After a few weeks you can see patterns that are invisible day to day.
How to use it
- Track at the same time each day, e.g. before bed.
- Be honest rather than hopeful — the data is only useful if it's true.
- Every Sunday, look back at the week: which self-care items show up on good days?
Who it's for
- Wellness Seekers: Balance mind, body & soul
- Journalers: Reflect & document life
Write with Apple Pencil, a mouse or your finger. Your page is saved in this browser.
Use the Mood Tracker Template in Journal for iPad
A new page every day, 145 templates, guided 30-day programs and Face ID lock — made for Apple Pencil.
Frequently asked questions
Why track your mood?
It helps you notice patterns — sleep, people, activities — that affect how you feel. Many people also bring mood logs to conversations with a doctor or therapist.
What if I can't name my emotion?
Use the emotion wheel to find a more precise word, then note it on the tracker.
