Free Mood Tracking Templates

Good tracking comes down to having a format that is easy to use consistently. Below are three ready-to-use templates — from the simplest (one-minute daily log) to the most detailed (weekly cognitive pattern log). Copy them into any notes app, journal, or spreadsheet. Or use Rohy AI to have the AI do the structuring for you automatically.

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Template 1: The One-Minute Daily Log

Best for: Beginners, busy people, anyone who wants minimal friction.

Copy this block into a daily notes entry and fill in the blanks:

Date: ___________
Overall mood: __ /10
Energy: __ /10
Primary emotion: ___________
One thing that shaped my day: ___________
One thing I am grateful for: ___________

Use this for at least 14 consecutive days before analyzing patterns. Weekly, look for correlations between mood score and your written notes.

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Template 2: The Weekly Mood Grid

Best for: People who prefer to batch their tracking or find daily logging hard to maintain.

| Day | Mood (1–10) | Energy (1–10) | Primary Emotion | Notable Event/Trigger | |-----|-------------|---------------|-----------------|----------------------| | Mon | | | | | | Tue | | | | | | Wed | | | | | | Thu | | | | | | Fri | | | | | | Sat | | | | | | Sun | | | | | | Avg | | | | |

Weekly reflection questions:

1. Which day had the highest mood? What was different?
2. Which had the lowest? Was there a trigger?
3. What pattern do I notice across the week?
4. What would I change next week?

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Template 3: The Cognitive Pattern Log

Best for: People who want to understand the thinking patterns behind their moods. Draws from CBT methodology.

Date & Time: ___________
Situation: (What happened? Where were you? Who was there?)
___________________________________________

Automatic Thought: (What was the first thought that went through your mind?)
___________________________________________

Emotion: (What did you feel? Rate intensity 0–100%)
Emotion: __________ Intensity: __%

Physical Reaction: (What did you notice in your body?)
___________________________________________

Evidence FOR the automatic thought:
___________________________________________

Evidence AGAINST the automatic thought:
___________________________________________

Balanced Thought: (A more realistic alternative)
___________________________________________

Mood after reframing: __ /10

This template is most useful when you are experiencing a strong emotional reaction that feels disproportionate to the situation. The process of filling it in naturally activates the prefrontal cortex, which is the part of the brain responsible for perspective and self-regulation.

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Template 4: The Monthly Mood Map

Best for: Long-term tracking, spotting seasonal patterns, looking backwards.

Draw or create a simple calendar grid for the month. In each day's box, write:

• A color or emoji representing your mood (e.g., 🟢 good, 🟡 okay, 🔴 difficult)
• A single word or number

At the end of the month, look for clusters. Are there particular weeks that are consistently harder? Particular weekends that reset your mood? External circumstances (work cycles, hormonal patterns, social events) often become visible only when you see an entire month at once.

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Template 5: Sleep & Mood Correlation Log

Sleep is the single biggest variable affecting mood for most people. This template tracks both together so the relationship becomes visible.

| Date | Bedtime | Wake time | Total hours | Sleep quality (1–10) | Next day mood (1–10) | |------|---------|-----------|-------------|---------------------|---------------------| | | | | | | |

Tip: Record your next-day mood in the row from the previous night. This lets you easily see whether last night's sleep predicted today's mood.

Most people find a strong correlation here — but with a 24–48 hour lag. Poor sleep on Monday often shows up as the worst mood on Wednesday.

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Using These Templates Digitally

All of these templates work in:

• Apple Notes, Notion, or Google Docs — copy and paste the markdown tables
• A physical journal — draw the grids by hand; the act of writing reinforces reflection
• Spreadsheets — set up the columns in Google Sheets and add color-coding by score range
• Rohy AI — write naturally each day and let the AI extract structured patterns from your free-form text, no template required

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Sources

1. Beck AT. Cognitive Therapy of Depression. The Guilford Press. 1979.
2. Buysse DJ, et al. The Pittsburgh Sleep Quality Index: a new instrument for psychiatric practice and research. Psychiatry Research. 1989.
3. Smyth JM, et al. Online positive affect journaling in the improvement of mental distress and well-being. JMIR Mental Health. 2018.
4. American Psychological Association. Monitoring your mood. Mental Health Topics. 2024. apa.org
5. Harvey AG. A cognitive model of insomnia. Behaviour Research and Therapy. 2002;40(8):869-893.

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Further reading: How to Start Journaling · Daily Mood Tracking Checklist · Mood Tracking Best Practices · The Science of Mood Tracking