Start with one row

  1. Choose your paper size. A4 is 210 × 297 mm; US Letter is 8.5 × 11 inches. Both files contain the same worksheet and guide.
  2. Write the month and year. The sheet is undated. Skip days that do not exist in that month.
  3. Record a moment. Add the time and choose 1 Very low, 2 Low, 3 Okay, 4 Good, or 5 Great. The numbers are shorthand for your own record, not a clinical score.
  4. Add what you want to keep. Energy is optional: L Low, M Medium, or H High. A few words about your feeling, daily life, or need can help you remember the moment.

A filled-in example

This fictional entry shows how little you need to write.

Day 3 · 8 pm

Mood: 2 / Low   Energy: L / Low

Anxious after a busy afternoon. Wanted a quiet break.

Later: Stepped outside. It felt helpful in that moment.

Put the later note on page two and include the original day and time. If something did not seem to help, you can write that too. Leave feedback blank if you are unsure.

For more examples, read a fictional week of mood tracking. If you cannot find the words, choose one of our mood journal prompts.

Look back at the details

After a week, choose a recorded moment and read its notes. Did you mention the same need on another day? Did you add a follow-up? What is still missing from the record?

Leave missed days blank. A low mood beside a busy day does not prove that the busy day caused it. Use the sheet for personal reflection, not diagnosis or treatment.

When you want more than a paper sheet

The printable holds one moment per row; use the notes page for extra check-ins. KnowMood can keep separate check-ins throughout a day, connect Follow-ups to the original record, and help you revisit them in History and Mood Charts.

See how mood, optional energy, Feelings, Life, and Needs fit together in the app. Paper entries are not automatically imported.

Printing and sharing

Use portrait orientation and select the matching paper size. The sheet works in grayscale; mood labels do not depend on color. You can print only page one if you already know how to use it.

This original KnowMood worksheet is free to print and share unchanged for personal or educational use, with the KnowMood credit retained. To recommend it, link to this page so readers can choose their paper size.