Daily Mood Tracker

What this test measures

This Daily Mood Tracker helps you notice patterns in your emotional highs and lows over time. It captures how you're feeling right now across common mood dimensions—like energy, positivity, anxiety, and irritability. By checking in regularly, you can spot trends, triggers, and the natural rhythm of your emotions.

How it works

You’ll rate a few simple statements about your current mood on a scale (for example, from “not at all” to “very much”). The whole check-in typically takes under a minute. After you submit, you get an immediate snapshot of your mood state. There are no right or wrong answers—just an honest look at how you’re doing in the moment.

How to read your results

Your results show a profile of your current mood: a score for positive affect (like feeling happy, energetic) and one for negative affect (like feeling sad, anxious). Over days, you’ll see a chart that reveals your personal patterns. Are you generally upbeat? Do certain days or times bring you down? Use this insight to decide when to rest, reach out, or adjust your routine.

Who it's for

This tracker is for anyone curious about their emotional life—whether you’re managing stress, working on self-awareness, or just want to understand your moods better. It’s also helpful if you’re in therapy or working on mental health goals, as you can share the data with your provider.

The science behind it

The tracker uses concepts from ecological momentary assessment (EMA) (Stone & Shiffman, 1994), a method that captures feelings in real time to reduce memory bias. The mood dimensions are inspired by the Positive and Negative Affect Schedule (PANAS) (Watson, Clark, & Tellegen, 1988), a widely validated measure of affect. Research shows that tracking daily moods can increase emotional awareness and help people identify patterns linked to wellbeing.

Sources

• Stone, A. A., & Shiffman, S. (1994). Ecological momentary assessment (EMA) in behavioral medicine. Annals of Behavioral Medicine, 16(3), 199–202.
• Watson, D., Clark, L. A., & Tellegen, A. (1988). Development and validation of brief measures of positive and negative affect: The PANAS scales. Journal of Personality and Social Psychology, 54(6), 1063–1070.