Mise en Place for Life

30-Day Mood & Trigger Tracker

Spot Your Patterns & Know Your Triggers

How to use: Track your mood daily (1-10 scale). Note sleep quality and any triggers. After 30 days, review to spot patterns. What times of day are hardest? What situations trigger anxiety/depression? Use this intel to build your recovery plan.

Mood Scale Reference

7-10: Good/Great
4-6: Okay/Rough
1-3: Very Hard

Week 1 Tracker

Date Mood (1-10) Sleep Triggers / Notes / What Helped
Day 1: ___/___ _____ _____
Day 2: ___/___ _____ _____
Day 3: ___/___ _____ _____
Day 4: ___/___ _____ _____
Day 5: ___/___ _____ _____
Day 6: ___/___ _____ _____
Day 7: ___/___ _____ _____
Week 1 Reflection (on day 7):

Week 2 Tracker

Date Mood (1-10) Sleep Triggers / Notes / What Helped
Day 8: ___/___ _____ _____
Day 9: ___/___ _____ _____
Day 10: ___/___ _____ _____
Day 11: ___/___ _____ _____
Day 12: ___/___ _____ _____
Day 13: ___/___ _____ _____
Day 14: ___/___ _____ _____
Week 2 Reflection (on day 14):

[Continue tracking Weeks 3-4 on additional pages — pattern here or copy this page and fill in Days 15-30]

Mise en Place for Life • 30-Day Mood Tracker • Page 1 of 2

Pattern Analysis & Action Plan

What You Discovered in 30 Days

After 30 days of tracking, review your data and answer these questions:

Your Mood Patterns

What times of day are hardest for you?
What days of the week are worst?
Average mood this month: _____ / 10

(Add all daily scores, divide by 30. If below 5, talk to a therapist.)

Your Trigger Patterns

What situations trigger anxiety or depression?
What people or interactions are hardest?
Physical triggers (sleep, food, exercise):
Thought patterns that show up repeatedly:

What Actually Helped

Top 3 things that improved your mood:
1.
2.
3.
Sleep quality correlation:

When I sleep well: mood is typically
When I sleep poorly: mood drops to

Your 30-Day Action Plan (Moving Forward)

I will avoid or minimize these triggers:
I will do MORE of these (they help):
My biggest priority for the next month:
I will share these patterns with (therapist/coach/support person):
💡 KEY INSIGHT: Your tracking reveals your truth. These patterns aren't random. Now that you see them, you can work WITH them instead of against them. Share this data with your support team.
Mise en Place for Life • Mood & Trigger Tracker • Use This Data to Transform