Depression Self-Test
Screen for depressive symptoms with a PHQ-9 style 9-question self-assessment. Get a depression severity score, interpretation, and personalised next steps. Not a medical diagnosis.
Open tool →
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Mood Tracker
Track your mood, energy, and stress across the past 7 days to spot emotional patterns, weekly trends, and possible triggers. Get a weekly mood score, trend, and next-step guidance.
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Mood Tracker
Track your mood, energy, and stress across the past 7 days to spot emotional patterns instead of relying on a single rough impression. You can compare the result with our Happiness Index Calculator and Depression Self-Test if you want a broader view of wellbeing and mood-related symptoms.
⚠️This tracker is for reflection and pattern spotting, not diagnosis. Persistent low mood or severe distress should be taken seriously.
0 / 7 days completed0% complete
Monday
Day 1Mood
1 = very low, 5 = very good
-/5
Energy
1 = exhausted, 5 = energised
-/5
Stress
1 = calm, 5 = very stressed
-/5
Tuesday
Day 2Mood
1 = very low, 5 = very good
-/5
Energy
1 = exhausted, 5 = energised
-/5
Stress
1 = calm, 5 = very stressed
-/5
Wednesday
Day 3Mood
1 = very low, 5 = very good
-/5
Energy
1 = exhausted, 5 = energised
-/5
Stress
1 = calm, 5 = very stressed
-/5
Thursday
Day 4Mood
1 = very low, 5 = very good
-/5
Energy
1 = exhausted, 5 = energised
-/5
Stress
1 = calm, 5 = very stressed
-/5
Friday
Day 5Mood
1 = very low, 5 = very good
-/5
Energy
1 = exhausted, 5 = energised
-/5
Stress
1 = calm, 5 = very stressed
-/5
Saturday
Day 6Mood
1 = very low, 5 = very good
-/5
Energy
1 = exhausted, 5 = energised
-/5
Stress
1 = calm, 5 = very stressed
-/5
Sunday
Day 7Mood
1 = very low, 5 = very good
-/5
Energy
1 = exhausted, 5 = energised
-/5
Stress
1 = calm, 5 = very stressed
-/5
What Is a Mood Tracker?
A mood tracker is a simple tool for recording emotional patterns over time instead of relying on memory alone. Most people remember the most intense moments of a week, but not always the full pattern around them.
Tracking mood alongside energy and stress makes it easier to see whether a difficult day was isolated, part of a bigger decline, or connected to a repeated trigger. For broader wellbeing context, you can also visit the Mental Health category.
How This Mood Tracker Works
This tool uses 7 days of ratings across mood, energy, and stress. It then summarises the week into a simple mood score, identifies your best and most difficult day, and estimates whether the week looked stable, improving, or declining.
1
Rate each day
For each of the past 7 days, score your mood, energy, and stress from 1 to 5.
2
A weekly score is calculated
The tool balances positive factors like mood and energy against the load created by higher stress.
3
Patterns are highlighted
You get a trend signal, consistency label, and day-by-day overview rather than just a single average.
4
Use the pattern to reflect
The most useful question is what was happening before the better and worse days of the week.
Example: Why Mood Tracking Helps
Example: someone may feel like the entire week was bad, but after tracking their last 7 days they notice the real pattern was three difficult high-stress days in a row followed by recovery on the weekend.
That difference matters. It can shift the question from “What is wrong with me?” to “What tends to happen before the harder days?” If you suspect the pattern goes beyond stress alone, compare it with the Anxiety Test or Burnout Test.
What to Look For in Your Mood Pattern
📈
Trend
Is the week getting better, worse, or staying fairly flat?
🔁
Consistency
Are you fairly steady or bouncing between much better and much worse days?
⚡
Energy overlap
Low energy often changes mood more than people initially notice.
🔥
Stress relationship
High stress can distort mood even when the core issue is not depression.
🗓️
Weekly rhythm
Some people feel worse on predictable days tied to workload or social patterns.
🧠
Bigger picture
If mood stays low for weeks, it may be time to assess anxiety, burnout, or depression more directly.
When a Mood Pattern Needs More Attention
Mood tracking is most useful when it helps you take a pattern seriously instead of minimising it.
⚠Your mood has stayed low for several weeks rather than just a few hard days
⚠Low mood is showing up alongside hopelessness, loss of interest, panic, or severe fatigue
⚠Stress and mood are both high enough that work, sleep, or relationships are being affected
⚠You notice rapid swings or instability that feel hard to explain or manage
⚠Tracking confirms that the pattern is becoming more frequent or more intense over time
Related Mental Health Tools
Happiness Index Calculator
Estimate your broader wellbeing baseline across meaning, connection, energy, and resilience.
Anxiety Test
Check whether worry and tension are strongly influencing your week-to-week mood.
Depression Self-Test
Use a more specific screening tool if low mood, hopelessness, or loss of interest have been persistent.
Mental Health Category
Browse the full category for mood, stress, wellbeing, and recovery tools.
Frequently Asked Questions
What is a mood tracker?
A mood tracker is a tool for recording emotional patterns over time so you can see trends, triggers, and changes more clearly than memory alone allows.
How often should I track my mood?
Daily tracking is often enough to see useful patterns without turning it into an exhausting task. Consistency matters more than complexity.
Can mood tracking help with anxiety or burnout?
Yes. Mood tracking often makes it easier to notice when worry, overload, poor sleep, or social withdrawal are pulling your baseline down.
What if my mood score is low?
A low score is not automatically a diagnosis, but it is a useful signal to review stress, sleep, support, and whether a more specific assessment may be helpful.
Should I use this tool again?
Yes. Mood tracking becomes more valuable when you compare patterns over multiple weeks rather than relying on a single snapshot.
Explore This Tool in Context
Mood Tracker is part of the Mental Health collection. If you want a broader view of similar workflows, open the Mental Health category page or browse all QuickTools categories.
Common next steps after this tool include Depression Self-Test, Anxiety Test and Burnout Test.
More in Mental Health
View category hub →Anxiety Test
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Happiness Index Calculator
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