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Monitor Your Mood

I find that my mood can fluctuate a lot, certainly from day to day and sometimes even by the hour. While this is a natural part of life, I do like to use my journal to track my moods each day and look at what I can do to bring more happiness into my life.

Each month I create a visual mood tracker in my journal, to keep an eye on how I have been feeling. I usually only record one overriding mood for the day, so I think about whether I have been broadly happy, sad or somewhere in the middle.

I find it really interesting to see how things have been over a period of time, and also to think about what impacted on my mood. There are lots of things that influence our moods, so it can be very helpful to consider which of these we might be able to change.

If I have had lots of bad days, then I will look at my habit tracker and task lists, to assess what has affected me and what changes I might be able to make for the next month. Equally, if I have had lots of happy days, I look at what I can replicate in the following month, to ensure that this pattern continues as much as possible.

Mood trackers featuring every day of the month can be a lot of fun to create and I will be sharing some of my favourite illustrative ideas with you in this chapter.

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WRITING PROMPTS

Alongside the mood trackers, it can be really beneficial to think about what is impacting on your mood and how you can use this knowledge to make improvements.

55. When were you last really happy?

56. What were you doing at the time?

57. What could you do to bring more of those happy moments into your life?

58. Which people in your life make you feel good?

59. What are the little things that make a big difference to how you feel?

60. Which things negatively impact on how you feel?

61. What can you do to limit those things, or at least limit the impact they have on you?

62. How good are you at moving on from something that has upset you?

63. What types of activity help to quickly put you in a good mood?

64. Are there any songs, books or TV shows that instantly make you feel happier?

65. What are some of your happiest memories?

66. What type of routine would help you to start your day in the most positive way?

67. What kinds of thing can you do to help you to unwind in the evening?

68. What do you need to stop doing to live a happier life?

69. How can you make more time in your life for the things that bring you joy?

70. Which things make you feel peaceful?

71. What was the best thing that happened today?

72. Is there any correlation between your habit tracker and mood tracker that you can learn from?

73. How long do any unhappy spells tend to last?

74. What goal could you focus on that will help to make you feel motivated and inspired?

75. When was the last time you treated yourself to something that makes you feel happy?

76. Plan a “date” with yourself and write it in your journal, filled with the types of activities that make you feel good.

77. How do you feel when surrounded by nature?

78. Do you have enough clutter-free space where you can relax?

79. Helping other people can make you feel really good. When was the last time you did something that made someone else smile?

80. How many activities do you have scheduled in that you know will make you happy?

81. Do you have a favourite positive quote that can instantly help to put a bad day into perspective?