CBT Mood Tracker

Log your daily mood, spot patterns over time, and practice behavioral activation — a core CBT technique for low mood and depression.

Free · No signup · Private (saves to your browser)

Why Track Your Mood?

In CBT, mood tracking is the foundation of behavioral activation — the principle that action comes before motivation. When you feel low, you do less. Doing less makes you feel lower. It's a downward spiral. Mood tracking breaks the spiral by showing you which activities actually lift your mood, so you can schedule more of them on purpose.

Over days and weeks, your mood log reveals patterns that are invisible in any single moment: triggers, cycles, and the slow upward trend that the depressed mind often refuses to see.

Log Today's Mood

😞Very Low
🙁Low
😐Neutral
😊Good
😍Very Good
anxioussadirritable hopelesstirednumb calmcontentgrateful motivatedjoyfulproud angryashamedworried

Mood History

Behavioral Activation: How to Use Your Mood Data

Once you have a week or two of entries, look for the pattern: which activities show up on your better days? That's your behavioral activation target. Schedule more of those activities, even when you don't feel like it. The mood follows the action, not the other way around.

Quick-Start Tips

1. Start tiny. Don't wait for motivation. Pick one 10-minute activity (a walk, a call, a shower) and do it. Action precedes motivation.
2. Schedule, don't wait. Put activities on your calendar. "When I feel like it" means "never" when you're low. "Tuesday 3pm" works.
3. Track before and after. Rate your mood before an activity, then after. The gap is your evidence that action works — even when your mind said it wouldn't.
4. Mix mastery and pleasure. Schedule both accomplishing tasks (mastery) and enjoyable activities (pleasure). Low mood kills both; you need both to recover.
5. Watch the trend, not the day. A single bad day is noise. Look at the 7-day average over weeks. Recovery is a jagged upward line, not a smooth one.
If you are in crisis or having thoughts of self-harm: Call or text 988 (US Suicide & Crisis Lifeline) or text HOME to 741741. This tool is for self-reflection and is not a substitute for professional care.

More Free CBT Tools

Part of a free CBT tools cluster — each page captures a different part of the CBT journey:

CBT Thought Record Tool7-step interactive thought record with distortion checker Cognitive Distortion CheckerPaste a thought → see which thinking traps apply How to Do a Thought RecordComplete guide with worked example Printable Thought RecordClassic 7-column worksheet, print or fill online CBT for Anxiety + Grounding6 anxiety techniques + interactive 5-4-3-2-1 grounding CBT Exercises & Worksheets10 core CBT techniques with step-by-step instructions

Want a Structured CBT Journal in Notion?

Track moods, thought records, and behavioral activation in a connected Notion template — your data, your workspace, forever.

Get the CBT Notion Template ($7)
CBT for Depression (Guide + Activity Scheduler)
Behavioral activation, thought records, positive data logs. Interactive activity scheduler with predicted-vs-actual ratings.