In our previous blog post , we explored why keeping a mood journal is beneficial and how it can help you gain better emotional awareness, recognize patterns, and improve your mental well-being. If you’re convinced that mood journaling is worth trying but unsure where to start, this guide is for you.

Starting a mood journal doesn’t have to be complicated. Whether you prefer a traditional notebook or a digital app, the key is to find a method that fits your lifestyle and makes tracking your emotions easy and consistent. In this post, we’ll walk you through the steps to start your mood journal, from choosing the right format to deciding what to include in your entries. By the end, you’ll have everything you need to begin your journey toward better emotional self-awareness.

Choosing the Right Mood Tracking Method

Before you start mood journaling, it’s important to choose a method that works best for you. The right format should feel natural and easy to maintain, so you’ll be more likely to stick with it. Here are three common approaches:

1. Traditional Journaling

If you enjoy writing by hand, a paper journal might be the best option. You can use:

  • A blank notebook for free-form writing.

  • A bullet journal with mood trackers and charts.

  • A printed mood log with structured prompts.

Pros: Helps with deep self-reflection, creativity, and mindfulness.
Cons: Requires more time and effort, harder to analyze patterns over time.

2. Digital Mood Tracking Apps

Apps like Moodset offer a structured and convenient way to track moods. Most allow you to:

  • Log your emotions quickly with a few taps.

  • Use visual mood charts and graphs.

  • Identify trends and triggers over time.

Pros: Easy to use, provides automatic insights, accessible anywhere.
Cons: May not feel as natural for those who prefer pen and paper or aren’t accustomed to writing on a device.

No method is better than the other—it all depends on what suits your lifestyle and preferences. If you’re unsure, try different methods and see what feels most natural.

What to Include in Your Mood Journal

A mood journal can be as simple or detailed as you like, but including certain key elements can help you track patterns and gain meaningful insights. Here are some essential components to consider:

1. Basic Entries

Start with the fundamentals:

  • Date and time – Helps identify patterns related to time of day or season.

  • Mood rating – Use a scale (e.g., 1–10), color coding, or emojis to summarize your overall mood.

2. Emotions and Feelings

Go beyond just labeling your mood—describe what emotions you’re experiencing. Instead of just “sad,” you might specify “lonely” or “disappointed.” This process, known as emotional granularity, helps you better understand your emotions rather than generalizing them. Which, in turn, makes it easier to choose the right coping strategy.

3. Possible Triggers

Identify what might have influenced your mood:

  • External factors (e.g., work stress, social interactions, weather).

  • Internal factors (e.g., thoughts, memories, physical health).

4. Context and Details

Adding a bit more detail helps you see connections over time:

  • What were you doing before the mood shift?

  • Who were you with?

  • How did your body feel (tired, energized, tense, etc.)?

Including these elements regularly will help you recognize emotional patterns, understand triggers, and make positive changes. You don’t need to include everything in every entry—just focus on what feels helpful and sustainable for you.

How Often Should You Track Your Mood

One of the most common questions about mood tracking is: How often should I do it? The answer depends on your goals, lifestyle, and personal preferences. However, for mood tracking to be effective, consistency is key. Let’s explore different approaches and find the one that works best for you.

1. Daily Tracking: The Most Effective Approach

For most people, tracking their mood once a day is the ideal balance between being informative and manageable.

Best for: Those who want a well-rounded view of their emotional well-being, identify patterns, and make meaningful changes.
How to do it: Choose a consistent time each day to log your mood, write a brief note about your thoughts or experiences, and assign a numerical rating or use a mood-tracking app.

2. Multiple Times a Day: Capturing Mood Variability

If your emotions fluctuate significantly throughout the day, tracking your mood two or more times daily can provide deeper insights.

Best for: Those who notice frequent mood changes, want to understand emotional triggers, or need detailed data for therapy or self-reflection.
How to do it: Log your mood at set intervals—morning, afternoon, and evening—or use an app that reminds you at specific times.

3. Weekly Tracking: A Broader Perspective

Some people prefer to reflect on their mood trends over a longer period, rather than tracking daily.

Best for: Those who want to track general emotional trends without daily effort.
How to do it: At the end of each week, reflect on how you felt overall. Write down key moments that influenced your mood and rate your average emotional state.

Techniques to Build a Consistent Mood Tracking Habit

Regardless of how often you choose to track your mood, forming a habit is crucial. Here are some strategies to help you stay consistent:

  • Set a Reminder: Use phone alarms, app notifications, or calendar events to remind yourself to track your mood.
  • Pair It with an Existing Habit: Link mood tracking to another daily activity, like brushing your teeth, journaling, or winding down before bed.
  • Keep it Simple: Ensure your chosen method is easy to access and quick to use at any moment.
  • Reflect on Your Progress: Reviewing past mood entries can be motivating and reinforce the habit. Seeing patterns emerge makes tracking feel worthwhile.

Conclusion

Starting a mood journal is a powerful step toward improving emotional awareness and mental well-being. By choosing a method that suits your lifestyle—whether traditional journaling or digital app—you can make mood tracking a simple, consistent habit.

Remember, there’s no one-size-fits-all answer for how often you should track your mood. Whether you prefer daily, multiple times a day, or weekly tracking, the key is consistency. Over time, you’ll gain valuable insights into your emotional patterns, triggers, and the strategies that work best for you.

Incorporating mood tracking into your routine doesn’t need to be complicated. By starting small, staying consistent, and reflecting on your progress, you’ll develop a practice that supports your emotional well-being.

If you’re looking for an easy way to get started, Moodset app is a great tool that allows you to track your mood, record your thoughts, and analyze patterns over time.

Ready to begin? Your journey toward better emotional awareness starts with that first entry.