The ADHD Mood Tracker is a self-tracking tool for the emotional side of ADHD that often gets less attention than focus: fast mood shifts, sensitivity to criticism, and the crash after intense focus. It helps you see patterns so you can plan around them and share them with your care team.
ADHD Mood Tracker
Track emotional swings with ADHD
Free ADHD mood tracker to log fast mood shifts, rejection sensitivity and restlessness. Self-tracking only, no sign-up, printable log.
If you are in crisis
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).
About This Test
10 questions
~2-5 minutes
Completely private
Instant results
No. This is a self-tracking and self-awareness tool only. It does not screen for, diagnose, treat, or relieve any condition, and is not a substitute for professional care. If you are concerned about how you feel, please speak with a licensed mental health professional.
Each answer adds points based on a simple frequency scale. Your total maps to a level (for example, low, moderate, or elevated). The score is for reflection and noticing patterns, not for clinical judgment.
Yes. After finishing, use the Print / Save as PDF button or Export Mood Log to keep a private record on your own device.
No. ADHD is identified by a qualified clinician using a full evaluation. This tool only tracks how your mood moves, which can be useful context to share.
Because emotional swings and rejection sensitivity are a big part of daily life for many people with ADHD. Seeing the pattern helps you and your clinician target what actually bothers you most.
Source & Validation
Self-tracking adaptation of the Adult ADHD Self-Report Scale (ASRS v1.1; Kessler et al., 2007), the WHO-endorsed adult ADHD screen, with added items on emotion dysregulation (Barkley, 2015).
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