How to Create a Mood Journal for Yourself


A mood journal comprises information on your mood, hours of sleep, and medications. Many people use
mood journals to understand how their mood change and to recognize the influence of mood on other
behaviours, such as sleep, energy, and eating.
Mood journaling is the best way to detect mood swings and it also gives you a tool to use with your
doctor to fight disorders, such as bipolar disorder. Through a mood journal, you will notice signs that can
be important to your recovery.

Mood Journal

The following is how to make a mood journal

1- Decide on which format you want to use in your journal

When it comes to creating a journal, there are a variety of options that you can choose. The method you
choose will highly depend on your preference. You can create a mood journal using Microsoft Word,
Excel, and print some copies. You can also use blank sheets of paper, a pencil, and rulers to draw your
own chart. You can also write out the details of each day on a journal page.

2- Choose what you want to track in your journal

Mood journals can either be simple or elaborate depending on how you want to use it. The mood
journal app can be used to track sleep, moods, anxiety, and medications. Some people also use it to
track mood, eating, energy, behaviours, sleep, etc.
It’s necessary for you to decide which factors are most relevant and helpful to your situation and include
them in the journal.

3- Purchase a journal/Download a journal

You can either purchase a journal or download it depending on your preference. A journal may be most
helpful if you want to describe your sleep and mood status on a daily basis and want to write additional
notes on what happened that day.
You can also download a mood journal app such as journal 24×7 which is very simple to use. This will help
you to track your mood and medication and document the same to your doctor in his/her diagnosis of
your condition.

4- Using your mood journal

Since the aim of the journal is to track your mood and medication, you will be required to create a form
of what you want to track. In that form, you should capture important information like;
 Hours of sleep
 Types of medication
 Dosage
 Time of use
 Mood reaction
Apart from these, you can also add a rating scale field for your current mood when writing the journal
entry. The rating scales should look like this;
1- Extremely Depressed
2- Very Depressed
3- Somewhat Depressed
4- Mildly Depressed
5- Stable
6- Mildly Manic
7- Somewhat Manic
8- Very Manic
9- Extremely Manic

If you are tracking additional factors such as anxiety, you can follow the same protocol. You can
create a rating scale from 1 to 9 ranging from Extremely Low to Extremely High in anxiety.

5 Determine how many times a day you would want to journal

If you are the type who is usually up for more than 16 hours a day, then it might be most helpful to
journal three times a day.


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