Free template
A simple daily mood check-in template
A short, honest check-in you can do in under a minute — on paper, in a notes app, or shared with your counsellor. Noticing patterns over weeks is often more useful than any single day's entry.
Date
Today's date — the pattern matters more than any one entry.
Overall mood (1–10)
A quick number, no overthinking it. 1 is the lowest you've felt, 10 the best.
Sleep last night
Roughly how many hours, and how it felt — restless, deep, interrupted.
Energy level (1–10)
Physical and mental energy can move independently of mood — worth tracking separately.
What happened today
One or two events, good or hard, that stood out.
One thing I'm grateful for
Even a small one — this isn't about ignoring a hard day, just noticing what's also true.
This is a self-tracking tool, not a diagnostic one. If your mood has been consistently low for more than two weeks, or you're having thoughts of harming yourself, please reach out — a GP or counsellor is a good first step, or call Lifeline on 13 11 14 (24/7). In an emergency, call 000.
This is a simple, general self-tracking format; it has not been reviewed by a clinician on the Zenvia team.
Ongoing support
Bring it to your next session
A few weeks of check-ins gives your counsellor real data to work with, not just how you're feeling on the day you happen to see them. If your counsellor runs their practice on Zenvia, they can also assign a mood check-in directly to your file between sessions.
For counsellors
Using mood-tracking data in session
A single day's entry rarely tells you much on its own — mood, energy and sleep all fluctuate normally. What's useful is the pattern across several weeks: a client who logs 3–4/10 most days but was a 7 on the two days they saw a particular friend has told you something a single "how are you feeling today?" question might not have surfaced. A few patterns worth watching for when a client brings in a run of entries:
A consistent link between poor sleep nights and low-mood days can point toward sleep hygiene as a genuinely useful intervention target, not just a side note.
Entries that go from specific ("the sun was out on my walk") to vague or blank over several weeks can be an early, low-key signal worth asking about directly, even if the numeric mood score hasn't moved much.
Mood dips that reliably follow a specific day, event or interaction (a work shift, a family contact) are often more clinically useful to name and plan around than an average mood score across the whole period.
Daily is the most common cadence, since the point is catching a trend, not any single day — but a client who finds daily logging itself becomes a source of pressure or rumination is better served by every second or third day, or a simpler weekly reflection instead. The template is meant to flex to what's sustainable for the client, not the other way around.
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