Our moods fluctuate throughout the day based on countless factors — sleep, stress, conversations, even the weather. That's where a mood tracker becomes your emotional compass.
This simple tool helps you spot patterns in your feelings, identify triggers, and take control of your mental well-being. Instead of feeling like your emotions control you, you'll finally understand what's behind those ups and downs.
Download your free printable mood tracker today and start building self-awareness that actually leads to positive change!
And if you want to dive deeper into emotional intelligence, download Headway. This app provides 15-minute summaries of psychology and self-improvement books (and more) that complement your mood-tracking journey perfectly.
A mood tracker is a tool for recording your emotions over time to identify patterns and improve your mental health. Scientists define it as a method for registering moods at regular intervals that can help you understand the "why" behind your emotional shifts.
Here's what makes mood tracking powerful for your emotional well-being:
Pattern recognition: Track your emotional state to spot what consistently lifts or drains your energy.
Self-help tool: Useful for anyone dealing with anxiety, depression, or simply seeking better self-awareness.
Reflection support: Helps you reflect on your mental health and find the causes behind mood changes.
Communication aid: Share data with healthcare providers for better emotional support.
Mood tracking is effective because it fosters emotional self-awareness. It’s the foundation of all personal growth. When you observe your feelings without judgment, you develop the ability to respond reasonably rather than react instinctively.
A study involving 47 young people who used a mood tracker twice daily for three weeks achieved significant improvements. Participants experienced a meaningful reduction in negative mood intensity and impulsivity. The tracking process helped them better manage their emotions.
University of Cambridge researchers found that combining mood tracking with behavioral data provides deep insights for real-world therapeutic outcomes. The science is clear: consistent mood monitoring helps people recognize emotional patterns and use better strategies to manage their responses.
You should try a mood tracker if you want to:
Discover what situations, people, or activities spark different moods.
Catch negative patterns early before they become a bigger mental health challenge.
Remember and recreate positive emotional states.
Improve relationships due to better emotional regulation.
But before starting any tracking, let's see what format works best for you.
| Tracker type | Best for | Time commitment | Key benefits | Potential drawbacks |
|---|---|---|---|---|
Daily mood tracker | Detailed pattern tracking | 2-3 minutes daily | Catches subtle mood shifts, perfect for identifying daily triggers | Can feel overwhelming — it’s easy to skip days and lose momentum (and that's ok) |
Weekly mood tracker | Busy schedules | 5 minutes weekly | Shows broader trends without daily pressure | May miss important daily patterns and specific trigger moments |
Monthly mood tracker | Long-term patterns | 10 minutes monthly | Great for seasonal changes and major life events | Hard to remember details, less useful for immediate mood management |
Yearly mood tracker | Big picture view | 15 minutes yearly | Reveals annual patterns and tracks major personal growth | Too broad for actionable insights, doesn't help with day-to-day awareness |
Getting started with your free printable from Headway is simple and takes just a few minutes:
Print your template: Download and print your A4 printable format for easy daily use.
Fill it daily: Use colors, emojis, stickers, or simple words to mark your emotional state at the end of each day.
Reflect weekly: Use the prompts and questions below to identify patterns.
Your free mood tracker template includes everything you need to start building emotional awareness today. The minimalist design makes it easy to use, whether you're a bullet journal enthusiast or prefer simple tracking.
Our daily tracking sections include:
Date and day tracker: Simple fields to mark the date and circle the day of the week.
Three daily mood rows: Morning, noon, and evening emoji circles ranging from very happy to very sad — just color in the face that matches your mood.
Water intake: Seven glass icons to color in as you drink water throughout the day.
Energy level: Seven stars to fill in based on how energetic you feel.
Stress level: Color-coded scale from calm blue to high-stress red.
Feelings: 25 emotion options, including happy, calm, anxious, grateful, frustrated, and more — check off whatever you're experiencing.
Activities: Track what you did that day with options like exercise, reading, work, cooking, walking, and social activities.
Personal reflections: Open space for writing thoughts, insights, or notes about your day.
This worksheet design works perfectly as a standalone tool or fits beautifully into your existing planner templates. The letter-size format prints clearly on standard home printers, and the simple font makes it accessible for all ages.
Disclaimer: This mood tracker is a self-care tool and is not intended to provide medical advice. If you're experiencing persistent mental health challenges, consult with a professional.
Want more free resources to support your wellness journey? Check out our other helpful freebies:
Monthly habit tracker — Track multiple habits alongside your mood.
Weekly habit tracker — Focus on building consistency.
Daily habit tracker — Perfect for morning and evening routines.
Habit tracker printable — Customize your own habit tracking system.
Habit tracker ideas — Get inspired with creative tracking methods.
Daily checklist template — Organize your self-care activities.
Decluttering checklist — Clear physical space for mental clarity.
House cleaning checklist — Maintain a tidy environment for a better mood.
Cleaning checklist — Streamline your cleaning routine.
A change occurs when you review your data and analyze patterns you may have never noticed before. Set aside 10-15 minutes each week to review your notes and find insights that can transform your behavior.
Weekly analysis routine:
Look for emotional patterns: Notice if certain days of the week consistently bring specific moods, or if particular times of day show mood changes.
Connect moods to activities: Review your activity tracker alongside mood entries to spot what energizes you versus what drains you.
Track intensity changes: Use your color coding or emoji system to see if negative moods are getting less intense or positive moods are lasting longer.
Monthly deep dive:
Identify emotional triggers: Look for situations or people that repeatedly coincide with mood patterns. Both positive and negative are important.
Spot seasonal or cyclical patterns: Notice if your moods follow monthly cycles or life circumstances.
Celebrate progress: Acknowledge areas where you're managing emotions better or experiencing more positive states.
Make sure your notes answer the following questions:
What activities consistently boost your mood? How can you do more of them?
Which emotional triggers show up most often? What coping strategies help?
Are there times when tracking your mood has helped you make better decisions?
What insights surprised you most about your emotional patterns?
Remember, this isn't about perfection or having "good" moods all the time. It's about understanding yourself better so you can make choices that support your mental well-being. Use these insights to have deeper work with healthcare specialists or face challenging days with greater awareness.
The goal is progress, not perfection. You're not about to start another cute mood tracker for your Instagram stories. First of all, you do it for yourself. Some weeks, you'll discover amazing patterns. Other weeks, you'll maintain the healthy habit of checking in with yourself. Both are valuable for your emotional growth journey.
Combine journal templates with insights from psychology and personal development books. The Headway app offers 15-minute summaries of books on emotional resilience, stress management, and self-awareness — perfect companions to your daily mood tracking practice.
You can start with these titles that complement your journey:
'Self-Care for People with ADHD: 100+ Ways to Recharge, De-Stress, and Prioritize You!' by Sasha Hamdani
'The Mountain Is You: Transforming Self-Sabotage into Self-Mastery' by Brianna Wiest
'You, Happier: The 7 Neuroscience Secrets of Feeling Good Based on Your Brain Type' by Daniel Amen
And if you want to check the app content more closely, check out the book summaries library on the Headway website. Here, you can start reading or listening to bestsellers right in your browser.
Download the Headway app today and discover how understanding your emotions through tracking pairs perfectly with expert insights on mental wellness.
Create a simple grid with days listed vertically and mood categories across the top. Assign colors, emojis, or symbols to different emotions. Add space for notes about triggers or events. Track consistently at the same time daily, then review patterns weekly to build self-awareness and identify emotional trends.
Daily tracking is most effective for identifying recurring patterns. Choose a consistent time to set a routine. Consistency matters more than frequency, so choose a schedule that you can maintain long-term for the best results.
As of 2025, Daylio is regarded as the top mood-tracking app. It offers a user-friendly interface and analytics. If you prefer journaling, use printable trackers. Whatever you choose, make sure there are prompts for reflection.
About 64% of women experience mood swings during their menstrual cycle, typically in the week before menstruation. Mood fluctuations are most common in women ages 18-26 and 31-38 due to hormonal changes, stress, and life transitions. This is completely normal and varies greatly between individuals based on hormones, sleep, and stress levels.
The luteal phase (after ovulation, before menstruation) is when women typically experience the most mood changes. During this 10-14-day period, declining estrogen and progesterone levels can cause irritability, anxiety, and emotional sensitivity. The days immediately before menstruation often bring the most intense emotional symptoms due to hormonal fluctuations.
Connect with people who lift your mood, and maintain healthy habits. Create a list of activities that might be helpful, and remember to include your favorite things, such as listening to podcasts or cooking pizza. Finally, don't be afraid to ask for help if a low mood affects your daily life.