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Open toolMental wellbeing resources · Tracker
Mood, sleep & trigger tracker
Make space for a brief check-in and collect observations you can discuss in therapy.
No account or email required. Your entries stay in this browser tab.
Quick Summary
- Record mood, sleep, context and what helped.
- Review entries together without turning them into a diagnosis.
- Download a summary before closing the page; entries are not saved automatically.
THE BALANCE · Mood, sleep & trigger tracker
Your tracker
A small moment to check in
Use words that fit how you feel today. Sleep is optional, and zero hours is a valid entry. Each check-in can be edited or removed. The summary includes an average of entered sleep hours, without assigning a mood score.
Prepare your result without an email address. Download a copy before leaving the page.
A diary cannot diagnose depression, bipolar disorder or another condition. It may be incomplete or shaped by what you remember. If recording becomes upsetting or burdensome, pause and discuss another approach with your clinician.
Method & interpretation
Understand
your result.
This is an original self-reflection journal, not a validated symptom scale. It displays the entries you choose to record. It does not calculate a clinical score or infer that one event caused another.
Your observation + sleep + context + what helped = an entry for reflection.
A worked example
An entry might note feeling low after a difficult workday, six hours of sleep and that a conversation with a friend felt helpful. The entry records a perspective, not a proven cause.
A useful next step
Use the result to organise a question or observation you want to discuss. You can explore tools & assessments resources, visit the assessment directory or read about individual care and support at THE BALANCE.
Questions & answers
Frequently Asked Questions
Does the tracker diagnose a condition?
No. It helps organise personal observations for reflection or discussion. It is not a diagnostic instrument.
Can I use it with my therapist?
Yes. You can share the parts you choose. The notes may help you remember specific situations and questions for your appointment.
Are my entries saved or shared?
Your entries stay in memory in this browser tab. They are not sent to THE BALANCE, saved in the URL or included in marketing analytics. Download or print a copy if you want to keep it. Resetting, reloading or leaving the page clears the tool entries. Files you download remain under your control.
Sources & review
Transparent
methods.
This original self-reflection journal uses the method explained above. It is not a validated clinical assessment.
Method documented 8 September 2026. Editorial review pending for this draft.
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Individual factors
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