Free template
A simple daily mood check-in template
A short, honest check-in you can do in under a minute — on paper, in a notes app, or shared with your counsellor. Noticing patterns over weeks is often more useful than any single day's entry.
Today's date — the pattern matters more than any one entry.
A quick number, no overthinking it. 1 is the lowest you've felt, 10 the best.
Roughly how many hours, and how it felt — restless, deep, interrupted.
Physical and mental energy can move independently of mood — worth tracking separately.
One or two events, good or hard, that stood out.
Even a small one — this isn't about ignoring a hard day, just noticing what's also true.
This is a self-tracking tool, not a diagnostic one. If your mood has been consistently low for more than two weeks, or you're having thoughts of harming yourself, please reach out — a GP or counsellor is a good first step, or call Lifeline on 13 11 14 (24/7). In an emergency, call 000.
Ongoing support
Bring it to your next session
A few weeks of check-ins gives your counsellor real data to work with, not just how you're feeling on the day you happen to see them. If your counsellor runs their practice on Zenvia, they can also assign a mood check-in directly to your file between sessions.
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