Mood tracker booklet: a full year of moods in a purse size book

Mood tracker booklet that you print at home, fold and staple into one undated, purse size book of 28 pages that lasts a whole year. Everything is pre-arranged for a center fold across seven sideways sheets: print both sides, fold the pile and staple. The 17 page PDF comes in two versions, US Letter for a Half Letter book (5.5 x 8.5 in) and A4 for an A5 book (148 x 210 mm).

It downloads instantly. Nothing needs cutting and nothing is mailed.

How the mood tracker booklet helps you see your patterns

First you choose a color for each of eight moods and decide what every step from 1 to 5 on your mood scale means to you. Then a year in pixels spread lays out a square for every day of the year, so patterns appear at a glance. Twelve month calendars give each date a square to fill and a line for a single word, with a tally of moods, your best and toughest day and a lesson from the month.

A month of day by day check-ins notes your mood, energy and sleep plus the feeling of the day and whatever eased it, while four reflection pages help you name the week's highs and lows, the things that set you off and the things that raised your spirits. Your own list of drains and boosts, and a coping list written in your words, sit together for tougher days. The booklet slips into a bag, so it is with you when you need it.

Who this mood booklet is for

• Anyone who would like a year of moods on paper, one colored square per day, instead of on a phone screen
• People who want a small book that fits a handbag and can come along to a counseling session or doctor visit
• Anyone hoping to spot what drains them and what lifts them, with a coping list always nearby
• Paper lovers who like crafting a thin little book at home and filling it in with colored pencils

Booklet size, design and printing

• Elegant, minimal look: white pages with soft blush pink details that are light on ink
• Generous margins, so nothing gets lost on a home printer
• Printed from the US Letter file, each landscape sheet holds two Half Letter pages per side. Printed from the A4 file, each landscape sheet holds two A5 pages per side. The page order is set for folding, so there is nothing to cut
• Undated, so you can begin in any month of any year
• Pink fold guides on each sheet, a number on every booklet page and staple guides on the center spread
• To put it together, print PDF pages 4 to 17 as one two sided job set to flip on the short edge, keep the sheets in printed order, fold on the pink guides and place two staples along the fold

Inside the mood tracker booklet: 17 pages

1. 1Cover with the contents, an overview of what is included and the booklet in brief (28 booklet pages, 7 sheets, finished size and binding)
2. 2Printing help: which PDF pages to print, how the sheets fit together, two sided settings, a tip to print a test sheet, manual duplex steps and a box to note your printer settings
3. 3Imposition and duplex guide: a diagram showing both sides of every sheet, five steps (print, stack, fold, staple, check), and help with stapling when you do not own a long arm stapler, picking paper weight and making sure the pages run in order
4. 4 to 17The booklet itself, 28 pages on 7 sheets. A cover with lines for the year and your name. A start here page explaining the booklet in six steps with page numbers, a mood scale from 1 (very low) to 5 (great), five tips, why you want to track moods and a please note box. My mood key: eight mood colors to fill in (happy, calm, okay, tired, anxious, sad, irritable and one you choose), your own 1 to 5 scale, what a good day looks like and the first signs that you are struggling. The year in pixels across two facing pages, January to June on the left and July to December on the right, with a square for each of 31 days per month, a key and notes for the year. Triggers and lifts: nine numbered lines for what drains you and nine for what lifts you, a six row trigger log (day, what happened, how you felt, what helped) and patterns you see. My coping list: eight five-minute ideas, eight for home, three for when you are out, words you need to hear, three people to call with their numbers, and where to turn for more help, with a support line and your doctor. Twelve monthly mood calendars in facing pairs, each with 31 numbered day boxes holding a square to color and a one word line, a notes box, a count for the 8 colors, best day, hardest day and what the month taught you. Four daily check-in pages of one week each, Monday to Sunday, with mood from 1 to 5, energy from 1 to 3, hours slept, how you felt and what helped, plus one small win for the week. Two weekly reflection pages covering two weeks each: the week, overall mood from 1 to 5, high points, hard moments, triggers, what lifted you and an aim for next week. A look back at the year: 12 rows for the month, main mood, a good and a hard moment, plus the lifts that work best, triggers that repeat and what to remember. A notes page. A back page with notes, a checklist for the next booklet and the please note text

What you download

• Folded Mood Tracker Booklet, US Letter PDF (17 pages)
• Folded Mood Tracker Booklet, A4 PDF (17 pages)
• Read Me First, a brief printing guide (PDF)

How to download and print

• Check out with PayPal, a debit or credit card, Apple Pay or Google Pay. Your download page opens as soon as the payment goes through.
• We email the same private download links to you, so you can download your files again later.
• Open the PDF in a free reader such as Adobe Acrobat Reader and print at 100% or Actual size.
• Print only the pages you need, as often as you like, for your own personal use.

Good to know

• You get a PDF that is printed on both sides and folded into a booklet. It has no hyperlinks, so it is not a digital planner, and paper, a cover and a stapler are not included.
• This is a digital file only. Nothing physical is shipped.
• Printed colors can vary slightly from your screen.
• Personal use only. Please do not share, resell or pass along the files.
• Digital files cannot be returned. If a file will not open or print properly, email us and we will help right away.
• Use the booklet for journaling and keeping track. It does not offer therapy or medical guidance, cannot diagnose or treat anything and is no replacement for a doctor, therapist or counselor.
• Should you ever feel at risk, reach out to emergency services where you live or to a crisis line immediately.
• Back side alignment varies from printer to printer, so try one sheet on ordinary paper before you print the whole thing.

How this was made

Designed and written by PetiteDiary. AI tools helped draft parts of the text, and some background scenes in the preview images were created with AI. Every page was designed, reviewed and checked before release.

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