A mood tracker you can share with your therapist

It should take less than a minute

The best tracker is the one you actually keep using. If a daily entry takes five minutes, most people stop within a couple of weeks. Look for something you can finish in about 30 seconds: a mood rating, a few optional extras, and a space for a quick note.

It should track more than one number

A single mood score hides a lot. Your therapist is likely to find it more useful to see how mood sits alongside anxiety, energy, and sleep, plus what was going on that day.

• Mood, anxiety, and energy on a simple scale.
• Hours of sleep.
• Tags for what shaped the day, like work, family, exercise, or caffeine.
• Feeling words, so you can describe what the number means.

It should produce something readable

A spreadsheet of daily entries is hard to take in during a short session. A one-page summary works better: charts over time, the days that stood out, and the topics you want to cover.

Print and PDF options help if your therapist prefers paper or wants to keep it in your file.

Sharing should be your choice, every time

You decide what goes into a summary. Look for a tracker where notes stay private unless you choose to include them, and where sharing means creating a link or file on purpose, not syncing everything automatically.

Your therapist shouldn't need an account

Asking a busy clinician to sign up for another service is a good way to make sure the summary goes unread. A link that opens in any browser, with nothing to install, removes that obstacle.

Check how your data is stored

Mood data is sensitive. Find out whether entries stay on your device or on a server, what happens if you delete them, and whether there's an export option so your history is yours to keep.