A mood tracker sheet you can fill in on a bad day

Updated 2026-10-30

A memory of last week is a poor map. By Thursday, Monday feels fuzzy and Tuesday does not exist. I would rather note the mood when it happens, in a few taps, and look at the list when things are calmer.

How it works

  1. Pick the date and which check-in it is: morning, midday, evening, bedtime or "something just happened".
  2. Choose the closest mood word and say how strong it is.
  3. Note what the body feels like and what was going on just before.
  4. Say what you tried, and tick sleep and movement.

A short chat with your AI

"Which mood word is closest?" Then "How strong is it, from 1 to 10?" Then "What did you try?" It shows the whole check-in and sends it only after you say yes. Read about agent-fillable forms.

Good to know

Short answers beat none. Check your local privacy rules before collecting health data. This is a form, not medical advice, and it is not an emergency service. If you are in crisis, call your local emergency number.

A therapist can ask a client to keep one. A therapy intake form opens the work, and a therapist referral form passes a client on. See forms for therapists.

Questions

How is this different from a daily journal?

A journal is one longer entry per day. A mood tracker is a quick check-in you can repeat several times a day, with one mood word and a strength score.

How do I find patterns?

Download the CSV and sort by checkin_moment. Compare mood_word and mood_strength across mornings and evenings, and look at slept_well and moved_today on the same rows.

Can my therapist read my log?

Only if you share it. Download the CSV and send it yourself, or set up the form under your therapist's account and agree on that first. Keep the choice with you.

Try the form

Live demo ยท nothing is saved

Mood check-in

Check in as often as you like. Pick the closest word, even if it is not perfect. Short answers are enough.

Which check-in is this? (required)
Closest mood word (required)
How strong is it?

1 is barely there and 10 is very strong.

What does your body feel like?
Who were you with?
What did you try?
I slept well last night
I moved my body today
Use this templateAll templates

Or paste the JSON

Give this to your AI. It needs the AI Form API MCP server or an API key. It makes the form and sends you the link.

text
Create this form with the AI Form API create_form tool (or POST https://aiformapi.com/v1/forms with my API key). Then reply with the public_url.

{
  "title": "Mood check-in",
  "description": "Check in as often as you like. Pick the closest word, even if it is not perfect. Short answers are enough.",
  "fields": [
    {
      "id": "checkin_date",
      "label": "Date",
      "type": "date",
      "required": true
    },
    {
      "id": "checkin_moment",
      "label": "Which check-in is this?",
      "type": "single_choice",
      "required": true,
      "options": [
        "Morning",
        "Midday",
        "Evening",
        "Bedtime",
        "Something just happened"
      ]
    },
    {
      "id": "mood_word",
      "label": "Closest mood word",
      "type": "single_choice",
      "required": true,
      "options": [
        "Calm",
        "Happy",
        "Hopeful",
        "Tired",
        "Anxious",
        "Sad",
        "Angry",
        "Overwhelmed",
        "Numb"
      ]
    },
    {
      "id": "mood_strength",
      "label": "How strong is it?",
      "type": "rating",
      "help": "1 is barely there and 10 is very strong.",
      "min": 1,
      "max": 10
    },
    {
      "id": "body_signs",
      "label": "What does your body feel like?",
      "type": "multi_choice",
      "options": [
        "Tense",
        "Tight chest",
        "Racing heart",
        "Headache",
        "Heavy",
        "Light and loose",
        "Nothing special"
      ]
    },
    {
      "id": "just_before",
      "label": "What was happening just before?",
      "type": "short_text",
      "max_length": 300
    },
    {
      "id": "company_around",
      "label": "Who were you with?",
      "type": "single_choice",
      "options": [
        "On my own",
        "Family",
        "Friends",
        "Colleagues",
        "Strangers"
      ]
    },
    {
      "id": "coping_used",
      "label": "What did you try?",
      "type": "multi_choice",
      "options": [
        "A walk",
        "Talked to someone",
        "Slow breathing",
        "Music",
        "Rest",
        "Scrolling on my phone",
        "Nothing yet"
      ]
    },
    {
      "id": "slept_well",
      "label": "I slept well last night",
      "type": "checkbox"
    },
    {
      "id": "moved_today",
      "label": "I moved my body today",
      "type": "checkbox"
    },
    {
      "id": "checkin_note",
      "label": "Anything else worth noting?",
      "type": "long_text",
      "max_length": 800
    }
  ]
}

Or call the API

bash
curl -X POST https://aiformapi.com/v1/forms \
  -H "Authorization: Bearer $AIFORMAPI_KEY" \
  -H "Content-Type: application/json" \
  -d '{"title":"Mood check-in","description":"Check in as often as you like. Pick the closest word, even if it is not perfect. Short answers are enough.","fields":[{"id":"checkin_date","label":"Date","type":"date","required":true},{"id":"checkin_moment","label":"Which check-in is this?","type":"single_choice","required":true,"options":["Morning","Midday","Evening","Bedtime","Something just happened"]},{"id":"mood_word","label":"Closest mood word","type":"single_choice","required":true,"options":["Calm","Happy","Hopeful","Tired","Anxious","Sad","Angry","Overwhelmed","Numb"]},{"id":"mood_strength","label":"How strong is it?","type":"rating","help":"1 is barely there and 10 is very strong.","min":1,"max":10},{"id":"body_signs","label":"What does your body feel like?","type":"multi_choice","options":["Tense","Tight chest","Racing heart","Headache","Heavy","Light and loose","Nothing special"]},{"id":"just_before","label":"What was happening just before?","type":"short_text","max_length":300},{"id":"company_around","label":"Who were you with?","type":"single_choice","options":["On my own","Family","Friends","Colleagues","Strangers"]},{"id":"coping_used","label":"What did you try?","type":"multi_choice","options":["A walk","Talked to someone","Slow breathing","Music","Rest","Scrolling on my phone","Nothing yet"]},{"id":"slept_well","label":"I slept well last night","type":"checkbox"},{"id":"moved_today","label":"I moved my body today","type":"checkbox"},{"id":"checkin_note","label":"Anything else worth noting?","type":"long_text","max_length":800}]}'

JSON definition

json
{
  "title": "Mood check-in",
  "description": "Check in as often as you like. Pick the closest word, even if it is not perfect. Short answers are enough.",
  "fields": [
    {
      "id": "checkin_date",
      "label": "Date",
      "type": "date",
      "required": true
    },
    {
      "id": "checkin_moment",
      "label": "Which check-in is this?",
      "type": "single_choice",
      "required": true,
      "options": [
        "Morning",
        "Midday",
        "Evening",
        "Bedtime",
        "Something just happened"
      ]
    },
    {
      "id": "mood_word",
      "label": "Closest mood word",
      "type": "single_choice",
      "required": true,
      "options": [
        "Calm",
        "Happy",
        "Hopeful",
        "Tired",
        "Anxious",
        "Sad",
        "Angry",
        "Overwhelmed",
        "Numb"
      ]
    },
    {
      "id": "mood_strength",
      "label": "How strong is it?",
      "type": "rating",
      "help": "1 is barely there and 10 is very strong.",
      "min": 1,
      "max": 10
    },
    {
      "id": "body_signs",
      "label": "What does your body feel like?",
      "type": "multi_choice",
      "options": [
        "Tense",
        "Tight chest",
        "Racing heart",
        "Headache",
        "Heavy",
        "Light and loose",
        "Nothing special"
      ]
    },
    {
      "id": "just_before",
      "label": "What was happening just before?",
      "type": "short_text",
      "max_length": 300
    },
    {
      "id": "company_around",
      "label": "Who were you with?",
      "type": "single_choice",
      "options": [
        "On my own",
        "Family",
        "Friends",
        "Colleagues",
        "Strangers"
      ]
    },
    {
      "id": "coping_used",
      "label": "What did you try?",
      "type": "multi_choice",
      "options": [
        "A walk",
        "Talked to someone",
        "Slow breathing",
        "Music",
        "Rest",
        "Scrolling on my phone",
        "Nothing yet"
      ]
    },
    {
      "id": "slept_well",
      "label": "I slept well last night",
      "type": "checkbox"
    },
    {
      "id": "moved_today",
      "label": "I moved my body today",
      "type": "checkbox"
    },
    {
      "id": "checkin_note",
      "label": "Anything else worth noting?",
      "type": "long_text",
      "max_length": 800
    }
  ]
}