Print this version of the mood chart and make as many copies as you need — or feel free to make your own, if you're spreadsheet-savvy.
In the column for each day, record the following:
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Mood level: Place a check mark in the box that represents your overall mood for that day, which ranges from –5 (Depressed) to +5 (Manic).
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Hours sleep: Record the total number of hours you slept. Assigning sleep hours for a day can get tricky, because you're likely to fall asleep late one day and wake up early the next day. Consider assigning sleep hours to the night before. For example, if you slept from 10 p.m. Sunday to 6 a.m. Monday, assign those hours to Sunday (add in any nap time from during the day on Sunday).
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Energy level: Write a number from 0 (no energy) to 5 (supercharged) in the Energy level box.
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Notes: Jot down notes, such as a change in medication, exercise routine, or diet.