Mood tracker printable with year in pixels, weekly log and feelings list
A few calm minutes a day to notice how you feel, and a clearer picture of your patterns over time.
Overview
Mood tracker printable pages offer a gentle daily check-in with your feelings, so you can see your patterns take shape over weeks and months. The 8 undated pages include a year in pixels, monthly and weekly trackers, a mood and trigger journal, a feelings word list and a mood-lifting menu. You download a PDF in US Letter and A4 instantly, and nothing is shipped.
It is a soft, simple habit that helps you understand yourself with more kindness.
How the mood tracker printable helps you spot patterns
Fill in one tiny square each day, and twelve months later your entire year sits on one page. The monthly tracker pairs a 1 to 5 score with a few words per day. The weekly log adds mood in the morning and evening, energy and sleep, so links between your better and harder days start to appear.
Use the trigger journal to see what tends to come right before a big shift in mood, and the feelings word list to put a more precise name to an emotion. The mood-lifting menu is yours to fill in, so a list of small comforts is ready for the low days.
Who it suits
- Anyone curious about their emotions and the links between mood, energy and sleep
- People who journal while seeing a therapist or counselor and like to bring notes along
- Bullet journal and planner fans who want a finished year in pixels and monthly tracker
- Anyone shaping a soft self-care routine with a few reflective minutes each day
Design and printing
- Clean, elegant layout: white paper with gentle blush pink accents and very little ink
- Generous margins, so a home printer will not crop anything
- Portrait pages in US Letter (8.5 by 11 inches) and A4 (210 by 297 mm)
- Undated, so you can begin in any month and print the trackers again whenever needed
- Keep it in a binder or on a clipboard, or ask a copy shop to spiral bind it
What's inside (8)
Inside the mood tracker printable: 8 pages
- 1Cover with an index of pages
- 2Year in pixels, a square for each day of the year (12 months across 31 days), a 5 color key you create from wonderful to hard, your best month and the patterns you see
- 3Monthly mood tracker for days 1 to 31 with a 1 to 5 scale and a few words per day, plus good days, hard days and what made a difference
- 4Weekly mood log with morning and evening mood, 1 to 5 energy, sleep hours and daily notes, plus highlights, challenges and your hopes for the coming week
- 5Mood and trigger journal, 11 rows for the date, the event, the feeling and how strong it was, body sensations and what helped, plus frequent triggers and things that soothe you
- 6Feelings word list, 48 words to tick across six groups (happy, calm, sad, anxious, angry and other), plus feelings you notice most often and those you want more of
- 7Monthly reflection with a 1 to 5 rating, a word for the month, your best and toughest day, patterns, what helped the most and something to try next month
- 8Mood-lifting menu, six lists you complete yourself: in 5 minutes, in 15 minutes, with people, just for me, creative and outdoors
Files & printing
In your download
- US Letter PDF of the Mood Tracker, 8 pages
- A4 PDF of the Mood Tracker, 8 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.
Please note
- The PDF is designed to be printed. It is not a hyperlinked digital planner, though most note taking apps let you import it and write on the pages.
- You are buying a digital file. Nothing physical ships.
- Printed colors may vary a little from your screen.
- For your own personal use. Sharing, reselling or redistributing the files is not allowed.
- Digital files cannot be returned. If a file fails to open or print properly, email us and we will help right away.
- This tracker supports self-reflection. It does not diagnose or treat anything. If low moods persist or feel overwhelming, please speak with a doctor or a mental health professional.
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.
Questions
Questions about the mood tracker printable
What is a year in pixels?
It is a single page with one square for each day of the year. You color each square using your own 5 color key, from wonderful to hard, and see the whole year at a glance.
Does it track sleep and energy too?
Yes. The weekly log records morning and evening mood, energy from 1 to 5 and hours of sleep for every day.
Can I bring it to therapy sessions?
Many people journal alongside therapy or counseling and bring notes to sessions. The tracker itself is a reflection tool, not a diagnosis or treatment.
Do I need to start in January?
No. It is undated, so you can start in any month and reprint the trackers whenever you need them.
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