Worksheet
7-Day Mood Tracker
Spot patterns between sleep, mood, and what you did
Week of
Fill in the start date for this sheet.
Week starting
Daily ratings
Circle the number for each metric each day. Leave blank if you didn’t track it.
Metric
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Mood 1 awful → 10 great
Anxiety 1 calm → 10 peak
Sleep hrs Total hours
Sleep qual. 1–10
Energy 1–10
Context each day
One line per day: meds taken, what happened, notable triggers, wins.
Mon
Tue
Wed
Thu
Fri
Sat
Sun
End-of-week reflection
Best day, and what made it work
Worst day, and what pulled me under
Patterns I noticed (sleep, food, people, meds)
One small thing I want to try next week