Mood Journal
A two-minute daily check-in — mood, feelings, what you did — that turns into a dashboard of patterns you can actually see, and a one-page summary to bring to therapy. Private: kept in this browser, with an optional passphrase.
—
The last 12 weeks
Darker is a better day. Empty squares are days without a check-in.
What goes with better days
Feelings this month
Bring a one-page summary
Choose the dates, add what you want to talk about, and print or save it as a PDF. Nothing is shared unless you share it.
How the patterns are worked out
Each day gets one mood: the average of that day's check-ins. The weekly and monthly figures compare the last 7 or 30 days with the 7 or 30 before them.
What goes with better days compares the average mood on days you ticked an activity with days you didn't. It only appears once there are at least five logged days of each, and it always shows how many days it rests on. It shows what tends to happen together in your own log — not what causes what. A walk on good days may be because you felt better, not the other way round.
Sleep and anxiety patterns use a correlation, described in plain words, once there are ten days with both. This journal doesn't diagnose anything, and it isn't a substitute for care. If your mood stays very low, please talk to someone — the Need help now? button at the top is always there.
Why a mood journal helps
Memory is a poor record of how we've been. A bad week colours the good days before it, and by the time you sit down with a therapist, "how has it been?" is hard to answer. A short daily note fixes that: after a few weeks you can see your own ups and downs, what tends to go with them, and whether things are shifting.
It works best small and regular. Check in once a day, at roughly the same time, even when nothing much happened — the ordinary days are what make the patterns meaningful.
Privacy
This journal is kept in your browser on this device and is never sent anywhere — Toolsfully doesn't receive it, so there is nothing for us to store, share or lose. This page runs no advertising or analytics. On a shared device, add a passphrase: the journal is then encrypted and locks itself when you step away. Clearing your browser data deletes the journal, so download a backup from time to time.
Related
The thought record helps with a difficult moment, the PHQ-9 and GAD-7 check-ins track symptoms over weeks, and the sleep diary goes deeper on sleep. The guide to tracking your mood between sessions explains how to get the most from them.
Questions people actually ask
Can my therapist see my journal?
No — nothing leaves your device. If you want to share, print the one-page summary or save it as a PDF and bring it, or show them on your screen.
What if I miss days?
That's fine. The patterns use the days you did log. The streak is there for encouragement, not as a test.
Is this a replacement for therapy?
No. It's a way to notice patterns and remember what you want to talk about. If you're struggling, please reach out to a professional, and if you're in crisis, use the Need help now? button for free, confidential support.
What happens if I forget my passphrase?
The journal can't be opened — by anyone, including us. You can delete it and start again, or restore a backup made before the passphrase was added.