Bullet journal mood tracker (A brief guide)

Bullet journal mood tracker

In this guide, we will discuss “bullet journal mood tracker”, what it is, how to start one, some benefits, and additional tips/considerations.

Bullet journal mood tracker: What is it?

Bullet journal mood tracker can be a great/fun way of organizing your life and tracking your good days or bad days, allowing you to track your emotions on a daily basis. In addition.

They can also help you identify the triggers that tend to alter your mood throughout the day.

To start with, we need to consider 3 main key terms when talking about mood trackers, and they are affect, emotions, and mood.

Bullet journal mood tracker (A brief guide)

As mentioned by positive psychology, “Affect refers to our overall feelings, which we experience throughout our days, weeks and months. Emotions arise as a result of specific events or situations. Moods, on the other hand, are the background feelings that accompany us without any particular reason or cause.”

These three concepts can help us understand the principles of mood trackers so now we are ready to talk about them more in-depth.

According to Sweet Plan it, “A mood tracker is a page in your planner or bullet journal that allows you to track whether you are feeling happy, sad, tired, angry, bored, etc.” 

Subsequently, you can use your bullet journal to create a mood tracker by writing down the days of the month and adding a color key code with the moods you would like to track and then fill it in each day.

Why is it important or useful to track my mood on a daily basis you may be wondering and the answer is really simple.

You may have noticed how sometimes you are so overwhelmed with emotions, situations or even people.

Sometimes it is just a matter of having PMS, some other times it can signal that something else is happening and requires your attention.

For instance, you may have noticed or identified that you get really nervous before your monthly evaluation with your boss.

In this case, you can anticipate this event and before attending you can actually implement certain strategies to cope. 

Where do I start?

Ask yourself questions such as “Am I having a nice or a bad day?”, “What makes me feel good/bad?”, “Did I experience any mood swings?” and is so, “What is potentially causing it?”.

We tend to ask these questions from time to time but without actually doing a follow-up or tracking the information to find patterns of our emotions. 

Subsequently, by having a bullet journal mood tracker, we can actually keep track and improve our mental health by allowing us to organize information more efficiently, track and analyse data to have a much clear picture, which makes our decision-making process so much easier.

Bullet journal mood tracker (A brief guide)
  1. Bullet Journal Mood Tracker

The Bullet Journal Mood tracker is considered an easy and straightforward tool to track your mood.

Moreover, if we think about the term “bullet” we can actually know what this is all about, meaning “clarity, organization, and effectiveness”.  

Here you can list the activities you would want or need to accomplish which makes it a planner and also a tracker because you can register your emotions on a daily basis.

The bullet journal system was developed by a Brooklyn-based designer and “the inspiration was to provide a rapid logging process, which takes less time and effort than traditional long handwritten entries.”

Carroll identifies the following according to Karimova from “Positive Psychology”:

  • Topics and Pages – help to easily identify the material that will be covered, with a short and simple title, as well as page numbers.
  • Bullets – organize the actions and entries into: tasks, events, and notes.
  • Tasks – marked by a dot, describe the work to be done. Using symbols identify the status of that task, for example: X – task completed; > – task migrated;< – task scheduled.
  • Events – identified by an O, show date-related occurrences, which can range from a positive social event to a negative personal encounter. The key is to keep the description as objective as possible (at least at this step of the process).
  • Notes – represented by a dash “-“. Here more details can be provided about the above topics. These can include facts, thoughts, ideas, and observations.
  • Signifiers – any additional symbols that can provide more emotions, and thoughts regarding the entries. For example, * – can represent urgent tasks; ! – can

provide inspirational or important information; an eye – can show things that require further research, or discovery.

Bullet journal mood tracker (A brief guide)
  1. Mood trackers

If you enjoy color-coding or drawing, then you could enjoy mood tracking in a very creative and different way.

You can use as many colors as you like to identify your different moods, so they are easy to spot.

 Start simple with angry, sad, happy and neutral, and then as you start getting familiar with the concept and the idea then you can include more moods such as productive, energized, lazy, disappointed, or anxious.

One amazing option is to paint a cute lotus flower and “You can colour one lotus per day, one per mood, or whatever else suits you.”

You could also try using a circle tracker, a cactus theme tracker, Halloween theme, candy theme (any theme really) or keep it “simple and straight to the point”.

Click here to have an idea of how you could go about doing it. 

In addition, you could find some printable versions online or PDFs you could download if you are not into drawing or crafting, and struggle with your creative side. 

  1. Habit tracker

Even though a habit tracker is not technically considered a bullet journal mood tracker, it is the perfect tool to track your mood.

This type of tracker can help you track those things that can affect your mood, or you can even track self-care activities.

Click here if you would like to know more about habit trackers.

Benefits of having a bullet journal mood tracker

As we have discussed, the bullet journal mood trackers can help us identify our triggers and emotional patterns associated, helping us improve our health.

This, itself, is an excellent reason why tracking your mood is beneficial. When we think about personal well-being, our mood should be on top of our list, a priority.

This sets our energy levels, where we focus our attention and have an action plan. 

Also, we have to consider how our mood can influence the way we think and this subsequently determines how we act, finally influencing how we feel. 

There are so many things in our lives that can impact our emotions, such as food, social interactions or even your menstrual cycle if you are a woman.

Mood trackers can let you determine which days you seem to feel sad, moody, irritable or even happy.

You may be able to identify how having a lack of sleep tends to make you feel moody or irritable, or how a cup of coffee every morning seems to boost your mood and make you feel happy, energized.

Bullet journal mood tracker (A brief guide)

Another benefit would be to stop blaming ourselves or being too hard on us.

Our Mindful Life indicates How “Depression and anxiety are sometimes mistaken as a weakness. And we may somehow blame ourselves for feeling bad.”

Consequently, having a mood chart can help us become more aware of our emotions in a non-judgemental way. 

In addition, it will let us gain control over our mental well-being where we have the final word on how we would like to feel, how empowered and positive it can make us feel for a change of mindset.

Why is this blog about bullet journal mood tracker important?

Bullet Journal mood trackers as we have discussed are excellent tools to track down good and bad days, organize information more effectively, plan ahead, identifying triggers that have the power to alter your mood and contributing to better mental well-being. 

In addition, Mood trackers are a very good tool if you would like to display all your creativity, coloring or drawing.

There are as many mood tracker themes as stars in the sky so you can pick the one that better suits your personality and style. 

Please feel free to leave any comments or thoughts about the content of this article!

Frequently Asked Questions (FAQs) about bullet journal mood tracker

What is a bullet Journal mood tracker?

A mood tracker is a page in your planner or your bullet journal that allows you to track how you are feeling (e.g. Happy, sad, tired, bored, etc.), and you can create a monthly mood tracker by jotting down the days of the month, add a color “key code” with the moods you would like to track and fill it in each day. 

How do you make a mood tracker bullet Journal?

Bullet journaling consists of getting your life in order through things like To-Do Lists, event calendar, collections, friend’s birthdates, all the films you would like to watch this year, etc.

In addition, you can also track how you are feeling through the mood tracker on a daily basis.

Then you can check if it was a good month or it wasn’t a great month.

Mood trackers are an excellent choice so you can know for sure how you felt overall throughout the month. 

What is the point of a mood tracker?

Mood trackers are considered a positive psychology technique that can help to improve mental health by recording your mood and setting time intervals, in order to identify patterns in how your mood tends to vary.

How can I track my mental health?

You can track your mental health by:

– Talking about your feelings with someone you trust such as a friend, relative or a mental health therapist or counsellor.

– Keep active through regular exercise. 

– Eat healthy.

– Drink sensibly.

– Keep in touch.

– Ask for help when you need it or you are feeling too overwhelmed, struggling to cope.

– Take a break from work or take some time to yourself.

– Consider something you feel you are good at.

What can I track in a habit tracker?

You can track in a habit tracker journal 1 sentence, read 1 page, meditate 1 minute, do 1 push up, stretch for 1 minute, write 1 thing you are grateful for, make your bed, wake up by….(time), etc. 

Recommended reading

  • The Mood Diary: A 4-week plan to track your emotions and lifestyle (MOOD Series)
  • The Mood Cure: Take Charge of Your Emotions in 24 Hours Using Food and Supplements
  • The Clinician’s Guide to CBT Using Mind Over Mood, Second Edition
  • The Mood Cards: Understand Deep Emotions: Explore More Complex Emotions and Behaviours for Healing, Happiness and Inner Peace (MOOD Series)
  • How to Build Successful Habits: Step-by-Step Training to Build Good Habits and Avoid Bad Habits in Personal and in Working Life

References 

Sweetplanit.com: “13 Creative Bujo Mood Tracker Ideas”. 

Bulletjournalideas.com: “24 Clever Bullet Journal Mood Trackers”.

Karimova, H. (2019, Nov.) 7 Best Mood Tracker Ideas For Your Bullet Journal Mood Charts (+PDFs). Retrieved from Positivepsychology.com.

Ourmindfullife.com: “36 Fun Bullet Journal Mood Trackers That Will Make You Feel Better”. 

Abrahamsen, S. (2020, Jan.) 30 Fun and Creative Bullet Journal Mood Tracker Ideas. Retrieved from Littlecoffeefox.com.

Bullet journal mood tracker (A brief guide)

Daniela Paez

Daniela Paez is a Clinical Psychologist with an MSc. In Clinical Neuropsychology from Bangor University. She has vast experience in working with children with disabilities, adolescents and their families, in extreme conditions of poverty and vulnerability. Additionally, she owns a private practice where she provides neuropsychological evaluation for children and adults, and treatment for mood disorders, anxiety, couple therapy, among other conditions.