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Back to OverviewAbout Mood Tracker
Free Online Tool
Weekly Mood Tracker
Rate your mood from 1 to 10 for each day of the week — visualize your emotional pattern, identify your lowest days, and track week-on-week wellbeing trends over time.
How to Use This Tool (30 Seconds)
- 1Rate Each Day 1 to 10: Enter a single number from 1 to 10 for each day — Monday through Sunday. Rate at the same time each day for consistency, ideally in the evening when you can assess the full day. 1 is the worst you have felt, 10 is the best.
- 2Be Honest, Not Aspirational: Enter how you actually felt, not how you wanted to feel. Rounding up consistently inflates your baseline and makes genuine low periods invisible in the chart. A 4 entered honestly is more useful than a 6 entered optimistically.
- 3View Your Weekly Pattern: The chart renders your 7-day mood curve. Most people see a recognizable pattern — lower midweek or Monday, higher weekend — but individual patterns vary significantly and are only visible through consistent tracking.
- 4Read the Weekly Summary: The summary shows your weekly average, mood range (highest minus lowest), number of low days below 5, and your mood variance score — the metric that distinguishes stable wellbeing from volatile emotional patterns.
How the Chart Scores Your Mood Data
Five metrics are derived from your 7-day input. The most clinically significant is not the average — it is the mood variance:
// Weekly average mood
weeklyAvg = sum(day1 + ... + day7) ÷ 7
// Mood range — spread between best and worst day
moodRange = maxDay − minDay
// Low day count — days scoring below clinical threshold
lowDays = count(days < 5)
// Mood variance — standard deviation of 7 scores
variance = Σ(day − weeklyAvg)² ÷ 7
stdDev = √variance
Stable: stdDev < 1.5 | Variable: 1.5–2.5 | Volatile: > 2.5
// Mood momentum — last 3 days vs first 3 days
momentum = avg(day5,6,7) − avg(day1,2,3)
Positive momentum: > 0 | Declining: < 0
Mood variance (standard deviation) is the metric clinical psychologists use to distinguish mood stability from mood disorder. A weekly average of 7 with a standard deviation of 0.8 indicates consistently positive, stable wellbeing. The same average of 7 with a standard deviation of 3.2 — swinging from 4 to 10 across the week — is a clinical signal associated with emotional dysregulation and warrants professional attention regardless of the high average.
Mood Score Reference — What Each Range Indicates
| Score | Descriptor | Weekly Avg Interpretation | Action |
|---|---|---|---|
| 9–10 | Excellent | Thriving — peak wellbeing zone | Maintain conditions enabling this |
| 7–8 | Good | Healthy baseline — positive functioning | Note what drove this week |
| 5–6 | Neutral | Adequate — flat affect, low energy common | Review sleep, exercise, social contact |
| 3–4 | Low | Below baseline — persistent low mood | Track triggers, consider support |
| 1–2 | Very Low | Significant distress — clinical attention warranted | Speak with a mental health professional |
Score interpretations are informed by the Warwick-Edinburgh Mental Wellbeing Scale (WEMWBS) and the PHQ-9 depression screening tool used in clinical practice. A consistent weekly average below 5 over two or more weeks warrants professional evaluation.
⚡ Pro Tip
The most actionable use of a mood chart is identifying your personal mood floor triggers — not your average. When you enter a score of 4 or below, immediately add a one-line note of what was different that day: poor sleep, skipped meals, high workload, social conflict, or no outdoor time. After 4 weeks of tracking, a pattern emerges that is unique to your physiology and circumstances. Most people discover their mood floor is triggered by two or three repeating factors — and eliminating just one of them raises the floor permanently. Average mood is interesting; the floor trigger is actionable.
Disclaimer: This tool is for self-reflection and informational purposes only. It does not constitute a clinical assessment, diagnosis, or treatment for any mental health condition. Mood tracking data is subjective and cannot replace professional psychological evaluation. If you experience persistent low mood, emotional volatility, or distress, please consult a licensed mental health professional or contact a crisis support service.
Frequently Asked Questions
Q: What does a mood score of 5 mean on a 1–10 scale?
A score of 5 represents neutral affect — neither positive nor negative. You functioned adequately but felt no particular energy, enthusiasm, or distress. Clinically, persistent 5s across an entire week signal flat affect, which is associated with low-grade depression or burnout even when the person does not describe themselves as sad.
Q: Is it normal for mood to vary significantly day to day?
Some daily variation is normal — a standard deviation below 1.5 across a week is considered stable in clinical mood assessment. Variation above 2.5 — for example, scoring 9 on Monday and 3 on Thursday — suggests emotional volatility that warrants attention. Occasional single-day outliers from external events are normal; a recurring wide range every week is not.
Q: What time of day should I enter my mood score?
Evening, between 8–10pm, gives the most representative daily score — you can assess the full arc of the day rather than a transient morning or midday state. Rating at the same time each day is more important than which time you choose. Inconsistent timing introduces measurement noise that distorts your weekly pattern.
Q: Can I use this chart to track someone else's mood?
The chart requires subjective self-report — only the person experiencing the mood can accurately rate it. Using it to track another person's mood based on your observation introduces significant bias and produces data that reflects your perception, not their internal state. For clinical mood monitoring of others, use validated caregiver assessment tools.
Q: What does mood momentum tell me that weekly average doesn't?
Momentum compares your last three days against your first three days of the week. A positive momentum score — the week ending higher than it started — indicates an improving emotional trajectory even if the overall average is moderate. A negative momentum — week declining toward Sunday — is an early warning that something is accumulating and needs addressing before next week begins.
Q: How many consecutive low-score days should prompt professional support?
The PHQ-2 depression screening tool — used by primary care physicians — flags clinical concern when a patient reports low mood or loss of interest for more than half the days in a two-week period. In this chart's terms, 7 or more days with scores of 4 or below across two consecutive weeks meets the threshold for seeking professional evaluation.
Q: Does higher mood variance always mean something is wrong?
Not always. A week containing a major positive event — a celebration, travel, or significant achievement — naturally produces high scores on those days and lower scores on ordinary days, inflating variance temporarily. Context matters. The concern is recurring high variance in ordinary weeks with no identifiable external cause, which suggests baseline emotional instability rather than normal response to life events.