Rate your mood from one to ten and note why

Record a number and a short reason for how you feel.

Why it helps

Tracking mood over time shows patterns that are easy to miss. Many people find it helps them notice what lifts them.

How to do it

1. Pick a regular moment, like lunch.
2. Rate your mood from one to ten.
3. Write a few words on what influenced it.

Make it easier

Write only the number.

Make it harder

After two weeks, look for patterns.

If low mood lasts for weeks, consider talking to a professional.