![]() ![]() Yoga, meditation, or mindfulness practiceĪt the end of the day, simply write some notes about what you are experiencing.The names of these columns are up to you and what you want to learn about your mood, health, or daily habits. Start out by separating the page of your journal into a few columns. Try a few different approaches to see what “sticks” and what allows you to see and understand how your emotions correlate with your diet, schedule, or daily activities: Simple Chart How do you track your mood on paper? There is no one right answer for everyone. Tracking your mood on paper gives your mind the opportunity to work through your emotions and potentially change your mood. Studies show that putting pen to paper activates a different part of the brain than simply sitting and stewing in your feelings. Writing in a journal, regardless of whether you are focused on your mood, is already an effective way to process and work through your feelings. Throughout this video, I will be sharing tips and recommendations for mood-tracking apps and websites, but you can also practice tracking your mood with classic pen and paper. Do what works for you! Mood Tracker Chart As you will see, there are so many ways to approach this practice. In that case, simply set a goal to write down the date and one word describing your mood. Maybe you are not checking in with your mood because you have given yourself too many “tasks” to record on your chart. Simply experiment with different “anchors” or reminders that will encourage you to check in with yourself. If you skip a day or don’t check in regularly, do not get upset. Do not let this exercise add extra stress onto your days. The point of this exercise is to understand your mood and set yourself up for happier, more satisfied days. Allow Yourself to Forget Every Now and Again Set goals for yourself and enjoy that feeling of accomplishment when you do complete this habit. What does this mean for your mood tracking habit? It should come with a reward! Give yourself an incentive for filling out your mood tracker each day, week, or month. You’ll never miss a day! Reward YourselfĪs humans, we seek pleasure and rewards while shying away from pain and punishment. As the water is boiling, check in with your mood. What can you use as your “anchor” to whip out your mood tracker and ensure that you are engaging with this new habit? For example, if you always make a pot of coffee in the morning, keep your journal or a post-it note with the words “mood tracker” nearby. We all have a routine throughout the day, whether it’s brushing our teeth immediately after getting out of bed, making a morning cup of coffee, or sitting down to watch a TV show at 6pm. Stanford researcher BJ Fogg, author of Tiny Habits, recommends finding an “anchor” that you can use to help you develop a new habit. Good habits aren’t easy to build, so use these tips to help you get started: Find Your Anchor This requires building a habit surrounding your mood tracker. Whether you are using an app, a website, or an old-fashioned notebook, mood trackers will only work when you are constantly checking in with yourself. The best mood trackers are ones that show your mood as it fluctuates and changes throughout the day, week, or month. Simple mood trackers may just give you a sense of where you are and whether it is time to reach out to a mental health professional or take other steps. Mood trackers allow you to see patterns over time related to your mood and other habits. Sometimes, the cause and effects related to our mood are obvious. What we choose to focus our minds on can affect our mood and how we see the world. Our moods may fluctuate for many reasons: energy, stress levels, our diets, sleep habits, or the media that we choose to consume day in and day out. ![]() ![]() Mood Tracker Websites Why It’s Important to Track Your Mood ![]()
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