name / week: ________________mood tracker
1 is awful and 5 is great. rate at a similar time each day.
| date | mood 1-5 | energy 0-10 | sleep 0-10 | what shaped today |
|---|---|---|---|---|
free worksheet from rox · talktorox.com · not medical advice
the free mood tracker does the same thing in your browser and works out the patterns for you. rox is the free ios app behind it: it remembers every entry, reads your apple watch, oura, garmin or amazfit, and builds a summary a doctor can read in a minute.
how to use it
A mood chart on its own tells you that some days were worse. A mood chart next to sleep and energy tells you why, which is the version worth keeping.
With chronic illness a low day frequently follows a broken night or an energy crash rather than anything emotional. Logging all three together is how you tell the difference instead of assuming.
01
how do i track my mood?
rate the day on a simple scale at a similar time, and log sleep and energy alongside it. rating once daily is plenty. tracking several times a day tends to produce more data and less insight.
02
why track mood with sleep and energy?
because for most people living with chronic illness they are not independent. a mood dip that reliably follows poor sleep is a sleep problem, and treating it as a mood problem gets you nowhere.
03
what is a good mood scale?
a five point scale is enough. more granularity feels precise but makes days harder to compare, and the whole point is comparing them.
free to use and share. rox is a tracking tool, not medical advice, and it cannot diagnose or treat anything.