Mood & Sleep Tracker Worksheet
A printable 7-day-per-week record of your mood, anxiety, sleep hours, and sleep quality — fill it in daily, then print on Letter paper to share with your doctor or therapist. A personal record, not a diagnosis.
A daily mood and sleep log is one of the most useful things you can bring to an appointment. This worksheet generates a clean, printable table for 1, 2, or 4 weeks — each row holds a mood rating (1–10), an anxiety rating (1–10), sleep hours, sleep quality (1–5), exercise, medication or supplements, and a short note. Weekly averages for mood, anxiety, and sleep are calculated automatically as you type, and everything stays in your browser.
How to fill in a row — example
| Date | Mood (1–10) | Anxiety (1–10) | Sleep (hrs) | Sleep Quality (1–5) | Exercise ✓ | Medication / Supplement ✓ | Notes |
|---|---|---|---|---|---|---|---|
| Mon, Aug 11 | 6 | 4 | 7.5 | 4 | ✓ | ✓ | Morning walk; felt calmer after lunch |
This example row is illustrative only — not a real record. Rate each day by how you actually felt. Higher mood and lower anxiety ratings are better; sleep quality 1 = very poor, 5 = very good.
Loading worksheet…
Frequently Asked Questions
How do I use this mood and sleep tracker worksheet?
Choose a start date and the number of weeks (1, 2, or 4), then fill in one row per day: mood (1–10), anxiety (1–10), sleep hours, sleep quality (1–5), exercise, medication or supplements, and a short note. Weekly averages are calculated automatically. Print the worksheet on Letter-size paper and bring it to your appointment.
How often should I fill in the worksheet?
Once a day, ideally around the same time each day. Daily entries show the clearest patterns over 1–4 weeks, and consistency matters more than a perfect record. You can also print a blank worksheet and fill it in by hand.
Who can I show this to?
Your therapist, doctor, psychiatrist, or counselor. The worksheet is a personal record of your own daily observations — it is not a diagnosis and does not replace professional evaluation. A provider interprets the patterns with you during your visit.
What is 988?
988 is the U.S. Suicide & Crisis Lifeline. Call or text 988 anytime, 24/7, to reach trained crisis counselors for free and confidentially. If you are in immediate danger, call 911. This worksheet is a record-keeping tool, not a crisis service.
Is my data private?
Yes. Everything stays in your browser — no account, no sign-up, and no entries are uploaded or stored on our servers. You print or export the worksheet yourself, so you control who sees it.
You are not alone. These free, confidential services are staffed by trained counselors 24/7. If you are thinking about harming yourself, reach out now.
- 988 Suicide & Crisis LifelineCall or text 988 (US, 24/7)
- Crisis Text LineText HOME to 741741 (US)
- SAMHSA National Helpline1-800-662-4357 (US)
- World Health Organization (WHO)Global mental-health resources
Moodfig is an educational self-tracking tool, not a substitute for professional care. See Mental Health Help (US) for licensed-provider directories and authority sources (NIMH, SAMHSA, APA, WHO).