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Mood tracker printable

A free one page monthly mood tracker. Pick the row that best matches your day, mark the box, and see how the month looks at a glance.

Updated 21 October 2026. Sources named on the page.

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  • Five mood rows from great to rough
  • Thirty one day columns
  • Colour or mark one box a day
  • Free to print for yourself
The mood tracker printable sheet in A4 size
Every claim names its sourceNothing you type is savedFree, no sign upFor adults aged 19 and overPrivate by default

What is on the sheet

  • Five mood rows from great to rough
  • Thirty one day columns
  • Colour or mark one box a day

The picture shows the A4 mood tracker printable. The US Letter version has the same layout.

How to use it

At the end of each day, mark one box in the row that best fits how the day felt. Use colours if you like. After a few weeks you may see patterns with sleep, activity or busy days.

A tip

A mood tracker is for noticing, not diagnosing. If low mood lasts or worries you, please talk to a doctor. In an emergency call 000 in Australia.

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Fill it in at the same time each day

Choose one time, such as before bed, and mark the row that best matches the day as a whole. Do not agonise: the first answer that comes to mind is usually the right one.

Add a short note on the days that stand out, good or bad. A word or two, such as "long drive" or "saw Mum", is enough to explain a mark later.

Look for patterns, not single days

A mood tracker is useful over weeks. Look for links with sleep, food, exercise, work and the people around you. A pattern you can name is one you can sometimes change.

Pair it with the sleep diary or the habit tracker printable to see what moves together.

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When to ask for help

A tracker records how you feel; it does not diagnose or treat anything. If your mood stays low for weeks, or you have thoughts of harming yourself, please talk to your doctor or a support service. In Australia, Lifeline is on 13 11 14.

Questions

Is this a mental health tool?

No. It is a simple diary for noticing patterns. It is not medical advice.

What if I feel low a lot?

Please talk to a doctor or a support service.

How many mood levels are there?

The sheet gives you a row of choices from low to good. Use the one that best fits the day and keep to the same scale.

Should I share it with my doctor?

If you are seeing one about your mood, a month of entries can help the conversation. It is your choice.

Is this private?

A printed sheet is private to you. In the app your entries are private by default and shared only with people you choose.

Keep going

Keep going after the mood tracker

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