Real-world examples of mood tracking charts you’ll actually use

Let’s skip theory and start with real examples of mood tracking charts people actually stick with. Think of this as a menu: you don’t need all of them—just pick one that feels doable this week.

You’ll see:

• A one-line-a-day mood log for busy people
• A color-coded monthly mood grid
• A 0–10 rating chart used in therapy
• A mood + sleep combo tracker
• A trigger-and-coping chart for anxiety
• A weekly reflection chart for mental health check-ins
• A symptom + mood chart often used with depression or bipolar disorder
• A digital-style layout you can recreate on paper

As we walk through these examples of examples of mood tracking charts, notice which formats make you think, “Oh, I could actually keep that up.” That reaction matters more than any perfect design.

Simple “one-line-a-day” mood log (beginner-friendly example)

If you’re new to this, the best examples of mood tracking charts are usually the simplest. The one-line-a-day log is exactly what it sounds like: one short entry per day.

Imagine a page with four columns across:

• Date
• Mood word or emoji
• 0–10 rating (how you felt overall)
• One sentence about the day

A real example of how this might look:

• 3/1 – “Tired but okay” – 6/10 – Slept badly, work was busy but manageable.
• 3/2 – “Anxious” – 4/10 – Presentation at work, skipped lunch, scrolled late.
• 3/3 – “Calm” – 8/10 – Walked outside, cooked dinner, early bedtime.

In this example of a mood tracking chart, the power shows up after a week or two. You might notice that every “4/10” day has poor sleep or skipped meals attached. That’s useful data to share with a therapist or doctor.

If you’re working with a mental health professional, this kind of simple chart fits well with approaches like cognitive behavioral therapy (CBT). The National Institute of Mental Health notes that tracking thoughts, feelings, and behaviors can support treatment.

Color-coded monthly mood grid (visual, fast, and oddly satisfying)

Some of the best examples of mood tracking charts are visual because they’re quick and surprisingly satisfying to fill in.

Picture a calendar-style grid with one small square for each day of the month. Next to it, you create a color key, for example:

• Dark blue = very low
• Light blue = low
• Yellow = neutral
• Orange = good
• Pink = great

Each evening, you color one square for that day. That’s it.

After a month, you have a visual heat map of your mood. Real examples include:

• A student noticing that every exam week is a row of dark blue and light blue.
• A new parent seeing more yellow and orange once the baby starts sleeping better.
• Someone with seasonal mood changes watching colors shift as winter approaches.

This kind of layout is one of the clearest examples of examples of mood tracking charts that show patterns at a glance. It’s especially useful if writing long entries feels overwhelming.

0–10 mood rating chart (therapy-style example)

Many therapists and psychiatrists use 0–10 rating scales to track mood over time. You can borrow this idea for your own chart.

On one side of the page, list the days of the week. Across the top, create columns for:

• Mood rating (0 = worst, 10 = best)
• Energy level (0–10)
• Anxiety level (0–10)
• Notes

A real example of a week might look like this in your notebook:

• Monday: Mood 5, Energy 3, Anxiety 7 – Woke up early, ruminated about work.
• Tuesday: Mood 6, Energy 5, Anxiety 5 – Short walk at lunch helped.
• Wednesday: Mood 3, Energy 2, Anxiety 8 – Argument with partner, poor sleep.

Over several weeks, this example of a mood tracking chart helps you and your clinician see whether a new medication, therapy, or lifestyle change is making a difference. The Mayo Clinic notes that tracking symptoms over time can help fine-tune treatment for depression and other mood disorders.

Mood + sleep combo chart (because sleep changes everything)

Sleep and mood are tightly connected—something the CDC highlights in its guidance on sleep and health. So some of the best examples of mood tracking charts put these two side by side.

Here’s one layout you can try:

Columns across:

• Date
• Bedtime and wake time
• Total hours slept
• Sleep quality (1–5 stars or 0–10)
• Mood (word + 0–10 rating)
• Notes (caffeine, naps, alcohol, exercise)

A real example:

• 4/10 – 1 a.m.–6 a.m. (5 hours), sleep 3/5, mood 4/10 – Late coffee, scrolled in bed.
• 4/11 – 11 p.m.–7 a.m. (8 hours), sleep 4/5, mood 7/10 – Evening walk, no screens after 10.

This example of a mood tracking chart makes it easier to say things like, “When I get under 6 hours of sleep three nights in a row, my mood almost always drops below 5/10.” That’s the kind of pattern you can bring to a primary care visit or therapy session.

Trigger + coping skills chart (for anxiety, PTSD, or stress)

If your main goal is to understand what sets off your anxiety or low mood, you might want examples of mood tracking charts that focus less on numbers and more on cause-and-effect.

Try a layout with these columns:

• Date & time
• Situation or trigger
• Emotion (word + 0–10 intensity)
• Body sensations (racing heart, tight chest, etc.)
• Coping strategy used
• Outcome (helpful or not?)

Real examples include:

• Trigger: Crowded grocery store; Emotion: Anxiety 8/10; Coping: Slow breathing, texted friend; Outcome: Anxiety dropped to 5/10.
• Trigger: Critical email from boss; Emotion: Shame 7/10; Coping: Skipped lunch, doomscrolled; Outcome: Mood stayed low all afternoon.

This kind of chart is a powerful example of a mood tracking chart for people working through anxiety, trauma, or panic. It lines up well with techniques used in therapies like CBT and exposure therapy, which are discussed in more detail by the NIMH.

Weekly reflection mood chart (for big-picture thinkers)

Not everyone wants to track mood daily. If you’re more of a “Sunday reset” person, you might appreciate examples of mood tracking charts that zoom out to the week.

Here’s one layout:

On one page, create sections for:

• Overall mood for the week (0–10, plus a word like “heavy,” “hopeful,” or “scattered”)
• Three high points of the week
• Three hard moments
• Habits that helped (movement, social time, sleep, therapy, medication)
• Habits that hurt (overworking, skipping meals, late-night scrolling)
• One small change to try next week

A real example of a weekly reflection:

• Overall mood: 6/10 – “Tired but hopeful.”
• Helped: Walks with neighbor, journaling before bed, staying hydrated.
• Hurt: Checking work email late, skipping breakfast.
• Next week’s change: No email after 8 p.m., prep overnight oats.

This example of a mood tracking chart is perfect if you hate daily tracking but still want to see how your mental health ebbs and flows over months.

Symptom + mood chart (often used for depression or bipolar disorder)

Some people need examples of examples of mood tracking charts that go beyond a simple “good day / bad day” rating. This is especially true if you’re managing conditions like major depression or bipolar disorder.

A symptom + mood chart might include:

• Date
• Mood rating (0–10)
• Symptom checkboxes (for example: sad mood, irritability, racing thoughts, oversleeping, insomnia, appetite changes, thoughts of self-harm)
• Functioning (could you work, study, or manage daily tasks?)
• Medication taken (yes/no, dose changes)
• Notes (stressors, big events)

Real examples of patterns you might notice:

• A cluster of days with low mood, oversleeping, and low functioning after a major life change.
• A week of unusually high energy, less sleep, and racing thoughts in someone with bipolar disorder.

This type of layout is one of the best examples of mood tracking charts to share with a psychiatrist. It can help them adjust medications or recommend further evaluation. The National Alliance on Mental Illness notes that tracking your response to medication can support safer, more effective treatment.

If you ever notice intense symptoms—like thoughts of self-harm—showing up repeatedly in your chart, that’s a sign to reach out to a professional or call your local emergency number. In the U.S., you can dial or text 988 for the Suicide & Crisis Lifeline.

Digital-style mood chart you can recreate on paper

Even if you don’t want to use an app, you can borrow ideas from them. Many of the best examples of mood tracking charts in 2024–2025 come from popular apps that blend mood, habits, and health data.

To mimic that on paper, create a daily row with these columns:

• Mood (emoji or word)
• Mood rating (0–10)
• Sleep hours
• Movement (minutes of walking, exercise, stretching)
• Social contact (yes/no or 0–10 satisfaction)
• Screen time after 9 p.m. (yes/no)
• Notes

A real example of a few days:

• Day 1: 😊, 8/10, 7 hours, 30 min walk, social yes, no late screens – Felt present and calm.
• Day 2: 😐, 5/10, 5 hours, 0 movement, social no, late screens yes – Felt flat and restless.
• Day 3: 😟, 3/10, 6 hours, 10 min stretch, social yes, late screens yes – Anxiety high after social media.

This example of a mood tracking chart reflects a trend: people are increasingly interested in how lifestyle factors like movement, screens, and social connection affect mental health.

How to choose the best example of a mood tracking chart for you

With all these examples of examples of mood tracking charts, it’s easy to get stuck in “planning mode” and never actually start. A few guidelines can help you pick one and move forward:

• If you’re overwhelmed or burned out: Start with the one-line-a-day mood log. It’s low effort and still gives you real data.
• If you’re a visual thinker: Try the color-coded monthly grid. You’ll see patterns fast.
• If you’re in therapy or on medication: Use the 0–10 rating chart or the symptom + mood chart so you can bring clear information to appointments.
• If anxiety or triggers are your main concern: The trigger + coping skills chart will give you the most insight.
• If you hate daily tasks: Go with the weekly reflection chart.

The best examples of mood tracking charts share two things: you can fill them out in under five minutes, and you can imagine yourself still using them a month from now. If a layout feels too complicated, simplify it. Cross out a column. Turn sentences into checkboxes. Make it easier until it fits your real life.

FAQ: Real-world questions about mood tracking charts

What are some simple examples of mood tracking charts for beginners?
Simple examples include a one-line-a-day mood log with just a date, mood word, and 0–10 rating, or a color-coded monthly grid where you fill in one colored square per day. These are easy to maintain and still show clear patterns.

Can you give an example of a mood tracking chart I can share with my therapist?
A strong example of a therapy-friendly chart would list each day with columns for mood rating (0–10), anxiety level (0–10), energy level (0–10), medication taken, and a brief note. This gives your therapist a quick snapshot of your week and how different factors interact.

What are the best examples of mood tracking charts for anxiety?
For anxiety, the best examples usually include triggers and coping skills. A chart that logs the situation, your anxiety intensity, body sensations, and which coping strategies you tried (and whether they helped) can be especially useful.

Are there examples of mood tracking charts that don’t require daily entries?
Yes. A weekly reflection chart is a great example of a low-pressure option. You summarize your overall mood for the week, a few highs and lows, helpful and unhelpful habits, and one change to try next week.

Where can I learn more about mood and mental health while I track?
For reliable information on mood disorders and treatment options, you can explore resources from the National Institute of Mental Health, Mayo Clinic, and the CDC. You can use what you learn there alongside your own mood charts to have more informed conversations with your care team.

If you remember nothing else from these examples of examples of mood tracking charts, remember this: the “best” chart is the one you’ll actually fill out. Start small, stay curious, and let your mood log be a tool for noticing—not judging—what your days really feel like.