Printable diary
Mood and energy diary
This is a blank weekly page for writing down how each day went. It is not a test, it gives no score, and it cannot tell you whether something is wrong. Its only purpose is to give you something concrete to bring to a conversation with a doctor or therapist, because most people struggle to remember the last few weeks accurately when they are asked.
| Day | How the day felt, in your words | Energy (write low, medium or high) | Sleep, roughly | What I managed to do | Anything that stood out |
|---|---|---|---|---|---|
| Mon | |||||
| Tue | |||||
| Wed | |||||
| Thu | |||||
| Fri | |||||
| Sat | |||||
| Sun |
Anything you type here is not saved and not sent anywhere. It disappears when you leave or reload the page, so print it or write on the printed copy. If you would rather not type, print the page blank and fill it in by hand.
How to use it
Fill in a line at roughly the same time each day, for example in the evening. Use plain words: "flat and tired", "worried about work", "felt okay after a walk". There is no right or wrong entry, and nothing here is scored. Skip a box if you do not know, and skip a day if you could not face it. A gap is still useful information to mention.
The columns are there to jog your memory about things a clinician commonly asks about: how you felt, how much energy you had, how you slept, what you got done and whether anything unusual happened. You do not need to fill them all. A few honest words in one column are worth more than complete boxes.
What this diary is not
It is not a screening questionnaire, and it does not measure anything. Two weeks of entries cannot tell you whether you have depression, anxiety or any other condition. Only a qualified clinician, who can ask follow-up questions and rule out other causes, can do that. If the diary shows days that scare you, or you notice thoughts of harming yourself, do not wait to finish a page. Call or text 988 in the US, or contact local emergency services.
Taking it to an appointment
Bring the pages, or just read out a few lines. You might say, "Most of these days felt flat, and my sleep was short on four of them." That gives a doctor or therapist a starting point. Our questions to ask a therapist or doctor checklist pairs well with it, and the how to find care checklist helps if you have not booked anyone yet. If you are weighing whether to go at all, read the guide to getting support.
Keep in mind that the entries are personal. If you print a page, store it somewhere private.
Where this comes from
The idea of bringing notes to an appointment, and of preparing a list of questions, follows general guidance from the National Institute of Mental Health on getting help. The columns reflect topics clinicians commonly ask about, such as sleep and daily functioning. This page was written from that published guidance. It was not clinically tested, and it is general information, not medical advice.