Mood Monitoring Worksheet 1 – Basic Emotion Tracking

Often it can feel like our emotions come out of nowhere. However, usually we can tie our emotions and mood to different events and behaviors. This Mood Monitoring worksheet is the first in a series that looks at how our emotions are related to what happens around us.

The first worksheet is relatively straightforward and simple. You will be tracking your mood every day and rating the intensity of the emotion. For this exercise, it is recommended that you only pick one or two emotions to track. For example, you can track the emotion of Anger or Happiness. Tracking more than a couple of emotions is going to be confusing and make it harder to find patterns.

Pick a scale for emotion intensity that works for you. A scale of 1 to 10 is suggested, although others may prefer a 1 to 100 scale. No matter what scale you pick, it’s important to understand that our emotions are not just present or absent, but instead exist on a continuum.

For each day, in the ‘What Happened?’ column, you should write about your behaviors or notable events that happened that day. As an example, you might want to track how your mood relates to your activity level. You could see what tends to make you angry or sad.

There are a lot of potential uses for this simple worksheet, which forms the basis for future work in monitoring your mood. The other worksheets in the series will get slightly more complex in terms of helping you understand your emotions and behavior.

Click the image above or the link below for access to a pdf version of this Mood Monitoring worksheet.