A 2-minute daily check-in on your mood, energy and anxiety. Use it regularly to spot patterns in your mental wellbeing over time.
Self-reflection tool only. If you're experiencing persistent low mood or thoughts of self-harm, please speak with your GP or call Samaritans on 116 123 (free, 24/7).
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How would you describe your mood right now?
Energy level today5
5
ExhaustedFull of energy
Anxiety level today5
5
CalmVery anxious
What contributed to how you feel today? (tick all that apply)
Build a daily wellbeing habit. The Five Minute Journal is a simple guided journaling practice used by millions for mood and gratitude tracking.
Mood tracking creates awareness of patterns that are invisible in the moment — whether mood dips consistently on Mondays, correlates with sleep quality, or responds to specific activities. This awareness is the first step in behaviour change.
Research on positive psychology interventions consistently shows that brief daily reflection (even 2–5 minutes) improves emotional regulation, reduces rumination and increases life satisfaction over time. The key is consistency over comprehensiveness — a brief daily check-in beats an exhaustive weekly review.
Mood tracking externalises your internal state — giving you a more objective view of your emotional patterns. Over time, you can identify triggers (what reliably worsens mood) and protective factors (what consistently improves it). This information can be invaluable to share with a therapist or GP. It also reduces the tendency to overgeneralise ("I'm always depressed") by showing that mood actually varies.
Low mood is a normal human experience — temporary sadness, tiredness or flatness that typically passes within hours to days. Depression is a persistent condition lasting more than 2 weeks, causing pervasive low mood, loss of interest in things you normally enjoy, sleep changes, appetite changes and often thoughts of worthlessness. If your low mood is not lifting after 2 weeks, please speak with your GP — depression is highly treatable.
Evidence-based mood boosters with fast onset: 20–30 minutes of aerobic exercise (releases endorphins and BDNF), social interaction with a positive person, 10 minutes of sunlight exposure, completing a small task (creates a sense of agency), cold shower (activates the sympathetic nervous system), and eating a balanced meal if you haven't eaten recently. Ruminating (replaying problems) reliably worsens mood — behavioural activation (doing something, anything) breaks the cycle more effectively than thinking your way out of it.