Daily Mood Tracker Spreadsheet

About this template

This mood tracker shows you why one week felt worse than the last, not just that it did. It is for anyone who wants clear notes to bring to an appointment, so the time is spent on what to do next rather than on trying to remember.

Please read: This is a spreadsheet, not a medical device. It does not diagnose anything, it does not know your history, and two things being high on the same day is not one causing the other, the file says so on the tab itself. It is for taking better notes and asking better questions. Take the page to someone who can help.

One row a day, one minute

The Daily Log is a daily mood log with seven scales: mood, energy, anxiety, motivation, how long you slept and how well, and how calm the day felt. There is room for 400 days. It also works as a mood journal and anxiety tracker, since every scale is charted month by month.

Six factors, named by you

Track six things you think affect your mood with a simple yes or no each day. The defaults are slept badly, exercised, saw people, heavy work day, time outdoors and late screens, and you can rename any of them.

What actually moves your mood

The Correlations tab compares your average mood on days a factor happened with days it did not. In the worked example, sleeping badly is worth 2.7 points of mood and exercising is worth 1.8. That is the tab that changes what you do on an ordinary Tuesday. Two things being high on the same day does not mean one causes the other, and the tab says so.

• Low days counted against your own threshold, not one set for you
• Month by month, and the last 30 days against the 30 before

Medications, appointments and a report

• A medication tracker for twenty medications, each with its start date, comparing the thirty days before with the thirty days after so "is it helping" has a number
• 40 appointments with what was said and when to go back
• 60 results with the reference range beside each, so a questionnaire score in February reads against one in September
• A Report tab: one printable page with nothing typed on it, ready to hand over
• A dashboard and mood chart reading all of it

The eleven connected tabs are Start Here, Setup, Daily Log, Wellbeing, Correlations, Medications, Appointments, Results, Monthly, Report and Dashboard.

Works with

• Microsoft Excel 2016 or later, on Windows or Mac
• Google Sheets with a free Google account. The Google Sheets version is a real workbook you take a copy of, not a PDF with a link in it.
• No dynamic arrays, no macros and no add-ins, so it behaves the same on Excel 2016, 2019, 2021 and Microsoft 365 and in LibreOffice. No Microsoft 365 subscription is required.
• No subscription

What you download

• Two Excel files: nine months of example logging, through starting a medication in March and therapy in May, and a blank one for your own
• The instruction guide, which has one-click links to the Google Sheets versions (filled and blank)
• The terms of use as a PDF

Your files are ready to download as soon as payment clears. Please do not share or resell the file. Questions before or after you buy? Use our contact page and we will help.

Frequently asked questions

Does it work in Excel or Google Sheets?

Both. The Excel files run on Excel 2016 or later on Windows or Mac, and the instruction guide has one-click links to make your own copy of the Google Sheets versions.

How long does it take each day?

About a minute: one row with seven scales and a yes or no for each of your six factors.

Can I choose what factors to track?

Yes. Six factors come with default names such as slept badly and exercised, and you can rename any of them.

Can it show whether a medication is helping?

It compares your scores for the thirty days before you started a medication with the thirty days after, so you have numbers to discuss. It does not judge the result.

Is this a medical tool?

No. It is a spreadsheet, not a medical device. It does not diagnose anything and is for taking better notes and asking better questions.