Printable Mood Tracker (Free PDF)

Thirty-one numbered rows run down the page. In each row five faces are printed, from very low to great, and you circle one. Because the faces are drawn rather than written, the sheet takes about four seconds a day to fill in, which is the difference between a tracker that survives a month and one that stops on the ninth.

Next to the faces is a narrow column for the hours you slept and a wide one for what shaped the day: the deadline, the argument, the long walk, the person you saw, the medication change. Sleep and mood move together often enough that having the two side by side is usually the first pattern anyone notices, and a trigger written on the day it happened is worth more than a week of trying to remember which Tuesday was the bad one.

A legend at the top shows what each face means, and the month and your name are fillable. The faces are printed, not clickable, so this is a sheet to print and mark with a pen, though the sleep and notes columns are form fields if you prefer to type. It is one page in US Letter or A4. A diary like this records a pattern rather than explaining it: if low days are stacking up, take the page to your doctor — and if you are having thoughts of harming yourself, contact your doctor or a local crisis line now rather than waiting for the month to finish.