We all feel dozens of emotions a day, whether they are loud and explosive or quiet and subtle. But to truly understand what lifts us up or drags us down, we need to pause and reflect, which is so difficult to do in a world of speed and constant action.
Fortunately, a mood diary is that exact tool that gives you a moment to slow down and make sense of your feelings. Let’s explore what a mood diary is and how to start documenting your daily emotions.
What is a mood diary?
A mood diary is a pen-and-paper or digital tool which one uses to note, reflect on, and find patterns in their feelings and emotions.
A pen-and-paper might be an art journal, a bullet journal, or a simple lined notebook. And for those who prefer a digital approach, there are mental health apps like Liven (here what is Liven) which come with built-in mood trackers and a built-in journaling space. Plus, not only do they help you collect your emotions but also highlight leading triggers and recurring patterns.
Here is why one of the simplest and most affordable tools works.
Uncovers triggers
A mood diary helps you connect the specific events or environments to feelings and emotions. For instance, you notice that you’re always in a bad mood on Thursday mornings. You’ve never paid much attention to it, but now you know that it’s the team meeting that causes that emotional turmoil.
From there, you can adjust, set boundaries, or find solutions to improve your wellbeing.
Helps you build self-awareness
It helps see the subtlest shift in the mood which you might brush off because, as humans, we tend to notice the intense emotions rather than the quiet, in-between ones. Meanwhile, a mood diary is a tool that makes one self-reflect on the tiniest details like their energy levels on specific days or the usual train of thought.
As a result, you’re aware of:
- Daily choices that have become your second nature to the point you no longer see them as choices. These are your autopilot habits like checking your phone or making a cup of coffee first thing in the morning;
- Pet peeves like loud chewing, messy desks, or last-minute plan changes;
- Routines like late-night scrolling or skipping breakfast;
- People who energize or drain you.
Pretty cool for a simple notebook, huh? 😉
Reveals your coping mechanisms
Regular mood diary entries help you see how you cope with unpleasant situations like losing your wallet, getting harsh criticism at work, or having plans fall apart at the last minute. Do you shut down and wallow for hours? Or do you jump into the problem-solving mode without giving yourself time to process the emotion?
What can you do with all that data? Well, it’s up to you! You can set out on a solo self-discovery journey or bring your diary to a therapist that can help you build healthier coping mechanisms and heal (if that’s what you’re looking for).
Meanwhile, let’s see how you can start a mood diary and keep the habit of writing consistent.
How to start a mood diary and make the habit stick
Obviously, starting a diary with a mental health app with a mood tracking and journaling feature is easier than choosing the good old pen and paper.
But the latter doesn’t come with distractions like notifications or chat messages. Instead, it puts you into a calm, peaceful, and meditative state which we all crave so much in the hustle and bustle of the modern world.
So, here is how to start.
#1: Choose the format
Some people prefer a traditional pen-and-notebook format, while others opt for video journaling (they film themselves at the end of the day and store videos), art journals (sketches and watercolor spreads), and voice notes.
The key is to choose a format that you’re most comfortable with. If filming is not something you’ve ever done, then, perhaps, it’s better to stick to more familiar formats that can save you time and effort.
#2: Timing matters
You might want to use your diary in different moments of your day:
- After ‘big feelings’ situations when you want to process the emotion and calm down;
- In the morning as a source of inspiration and a moment of clarity;
- Before bedtime as a plan to dump the tension, clear your mind, and prepare for rest;
- Whenever you feel like writing about your mood. Perhaps, you’ve had the best coffee in the world and now want to write about it in your journal, or document a spontaneous moment of joy.
#3: Choose a structure of your diary entries
Some prefer well-structured prompts with gaps to fill in with data, while others feel more comfortable with free-flow formats like braindumping and doodling sessions, mind-mapping, or scrapbooking.
Oh, and don’t forget that there is always the good old ‘Data/Time/The-actual-entry’ format where you don’t have to invent new things and can keep everything nice and tidy.
Things you can add to your mood diary pages include:
- A mood chart. This might be a simple circle of emotions and colors that represent them. You can find one on the Internet or do it yourself;
- A gratitude list to document a few things that brightened your day;
- A trigger log to note what sparked a reaction and why;
- A ‘Highlight of the Day’ section for big or small moments you want to remember;
- A coping check to track things that helped you feel better and those that didn’t.
Final Thoughts
A mood diary helps you witness your emotional world with clarity and kindness. That’s why the core and most important rule of mood tracking is simple: don’t judge yourself. Remember that emotions come in waves, and your job is to simply observe them and see what they can teach you about yourself.
You’ve got this! 💚
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