This tool is based on self-monitoring, one of the most widely used techniques across cognitive behavioral therapy, dialectical behavior therapy, and general clinical practice. The idea is simple: regularly noting how you're feeling, even in just a number, makes it much easier to notice patterns over time — good days and hard days, what tends to come before each, and whether things are trending up, down, or holding steady. Many therapists ask clients to track mood between sessions for exactly this reason.
This is a private logging and reflection tool, not therapy, not a diagnosis, and not a substitute for working with a trained clinician. A single entry doesn't mean much on its own — the value comes from checking in regularly enough to see a trend.
If you're in crisis or having thoughts of harming yourself, this tool isn't the right one for that moment — try our Safety Plan tool instead, or use the crisis resources in the banner above. If low mood is something you'd like to work on directly, our Activity Planner and Three Good Things tools may also help.
Your Privacy
Everything you type below is saved only in this browser, using a technology called local storage. Nothing is sent to any server — there is no account, no tracking, and no way for anyone else, including the people who built this site, to see what you write. If you clear your browser data, switch browsers, or use a different device, your entries will not be there. You can delete any single entry, or clear everything, at any time using the buttons below the form.
Log How You're Feeling
Your Mood Over Time
Your Saved Entries
Where to Go for More
- HelpGuide.org - Free guides on mood, self-monitoring, and coping with low mood or anxiety.
- NHS Every Mind Matters - Free structured self-help tools, including mood self-assessment.
- Affordable Therapy - If you would like to talk through what your mood patterns might mean with a trained professional.
This tool is a self-monitoring and reflection aid inspired by techniques used in cognitive behavioral therapy and dialectical behavior therapy. It is not a diagnostic tool, not medical advice, and not a substitute for professional care. If your mood feels overwhelming or unsafe, please use the crisis resources in the banner above or reach out to a professional.