Build awareness of your emotions across the month. Choose a colour for each feeling, then tap the dots on each day to record how you've been. You may notice one emotion or a mix of different feelings.
Noticing your emotions each day is the first step in CBT — you can't work with what you haven't identified.
Over time you'll start to see which feelings arise most often and whether there are triggers or patterns across the week.
All emotions are valid. This tracker is simply a record — a way of checking in with yourself honestly.
How to use this tracker: First, name up to six emotions and choose a colour for each. Then for each day of the month, click the coloured dots to mark how you felt. You can select multiple emotions per day. Finish with a short reflection at the end.
Choose the month you are tracking.
Click a colour circle to change it. Type your emotion name in the box. Use as few or as many as you need.
Tap the coloured dots on each day to record how you felt. Multiple emotions can be selected.
Looking back at your tracker, what patterns do you notice?