Mood Tracker Template (Printable PDF & GoodNotes)
A monthly mood and energy tracker with 31 day columns and eight rows: mood, anxiety, energy, sleep 7h+, meds taken, time outside, movement and talked to someone. Rate each from 1 to 5 or colour the squares, then note patterns at the bottom.
- Printable US Letter8.5 × 11 in, white paper
- Printable A4210 × 297 mm, white paper
- iPad / GoodNotesAlso Notability and Noteshelf
- E-ink tabletreMarkable, Kindle Scribe, Boox
Free PDF, 1 page, undated. No sign-up needed.
Shown for iPad in the Sage Botanical theme. Printable downloads use white paper (there's a dark mode preview below); the e-ink version is black and white.
One page, ready to fill in.
- A 31-day tracker for mood, anxiety, energy, sleep 7h+, meds taken, time outside, movement and talked to someone
- Lined space for "Patterns I notice"
- A “Month” line at the top, so it works for any month and year
Who it's for
People noticing low or anxious patterns they'd like to understand, those starting or adjusting medication who want to see how it's going, and anyone preparing for a GP or therapy appointment who'd rather bring a month of data than a vague memory.
Getting the most from a mood tracker.
Use numbers for levels, ticks for yes/no rows
Mood, anxiety and energy suit a 1–5 rating. Sleep 7h+, meds taken, time outside and movement are yes-or-no, so a tick or a filled square is enough.
Fill it in at the same time each day
Evening is best, when you can look back over the whole day. A daily alarm helps for the first couple of weeks.
Look across the rows, not just down
The useful part is comparing rows: do low-mood days follow short nights? Does time outside line up with lower anxiety? Write what you notice in the patterns box.
Shade weekends or work days
Lightly shade the columns for weekends or work shifts when you set up the month. It makes routine-related patterns obvious.
Bring it to appointments
A month of ratings is much easier to discuss with a GP or therapist than trying to remember how you felt. Take the printout or show the page on your tablet.
Included in 2 planners
This template is a page in each of these planners. Open one to see everything else that comes with it.
Get it inside a full hyperlinked planner
The mental health journal includes this page alongside dated month and week pages for your year, with side tabs and links between every page. Pick your device and theme, preview it free, and pay only when it's right.
- Dated pages for the whole year
- Tap a tab or a date to jump there
- GoodNotes, Notability, Samsung Notes, e-ink and print sizes
Opens the mental health journal with the Mental Health Tools section switched on.
Or read about the mental health journal first.
What does the mood tracker measure?
Mood, anxiety and energy as ratings, plus five things that often affect them: sleep, medication, time outside, movement and talking to someone. Together they show what helps and what doesn't.
Should I rate 1–5 or colour the squares?
Either works. Numbers are more precise; colours are quicker and easier to read at a glance. Pick one method and use it all month.
Can I change the rows?
The printed rows suit most people, but you can cross one out and write your own, such as caffeine, alcohol, screen time or pain.
Is this a substitute for treatment?
No. It's a personal record that can help you and your care team spot patterns. If your mood is very low or you feel unsafe, contact a doctor or a crisis line.
