Printables
A month as a calendar, one box a day, and a five-colour key you name yourself.
By Nabeel Mustafa. Updated .
Runs in your browser. Nothing is sent, saved, or shared.
Weeks start on
Key printed in
Line for a note each day
Pick a month to build the sheet.
Paper is quick to tick and slow to add up. When you want the totals worked out for you, that is a free habit tracker that shows the whole month on one screen.
Track it as a habitMost mood trackers print the month as one long row. That is fine for counting good days and poor for everything else, because the pattern you are looking for is usually weekly. Sunday evenings. The day after a late shift. The Monday of a school week.
A calendar puts every Sunday in one column, so a run of low Sundays is visible without adding anything up. That is the whole reason for the layout.
Five is the most people can tell apart at 11pm. With ten, the difference between a 6 and a 7 depends on what you watched before bed, and the sheet fills with noise. With three, every ordinary day is a 2 and the sheet says nothing.
The labels are yours to change. Some people use energy rather than mood, or anxiety from calm to high. Keep the order best to worst, so the darkest colour always means the same thing across months.
Every level also prints its number. If you print in black and white, write the number in the box instead of colouring it. It reads just as well at the end of the month.
It can show you timing: which days, which weeks, what came before a run of low days. It cannot tell you why, and a pattern on paper is not a diagnosis. If the sheet shows weeks of low days in a row, that is worth taking to a doctor, and the sheet itself is a useful thing to bring.
It starts on the current month.
Best at the top, worst at the bottom. Short words print best.
Black and white prints the numbers, so the sheet still works on any printer.
Same time each night. Mornings rewrite the evening before.
Yes. No account, no email and no watermark. The sheet is built in your browser and nothing you type is sent anywhere.
Any five you can tell apart at a glance. Keep them in the same order every month so dark always means the same thing. The default runs violet, blue, amber, orange, red.
Yes. Choose black and white and write the level number in each box instead of colouring it.
Rename the levels. Energy, anxiety, pain and focus all work on the same five-step sheet.
A calculator tells you where you are once. If the thing you actually want is to keep something up, that takes a record rather than a result.