Habit and mood trackers for your bullet journal seem to be one of the most photographed and documented of the creative spreads in bullet journaling. People get incredibly creative with them but why do people actually track moods and habits?
As a Safety and Wellbeing manager, my jobs is to make sure people take care of their personal health and wellness at work, that includes mental health and wellbeing! For me personally I like to track my mood and habits every day in my spread and not over a whole month as I sometimes miss some days. But being the ‘ol bullet journal it can be adapted for you by you to suit -YOU!
Free mood tracker printable
Are you looking for a free mood tracker bullet journal printable? We have created a really simple and classy one that you can take, print out and use in your bullet journal or planner.
Now if you need an alternative opinion on tracking things in your bullet journal, read our article from professionals why sometimes tracking things DOES NOT work.
The science behind tracking habits and moods
When you use a tracker, you are able to see trends and highlight causes for concern or achievement. Essentially you cannot change what you dont know or understand.
So by creating a mood or habit tracker you are able to see the current status quo and then have the ability to make changes. Tracking you mood can really show some correlations in your behavior – are you more sad or moddy around your “lady” times or perhaps when you have high stress at work? One study showed that
when participants were in a happy mood, they processed information more globally compared to when they were in a sad mood.” (Schmid, Mast, Bombari, Mast and Lobmaier, 2011)
So what does that mean? We cant always be in a good mood right! (and a lot of our mood tracker examples make that clear!) But what it does mean is that when we are happier we are more likely to process information better.
Another study said the following about moods:
Psychologists define mood as a number of persistent feelings that accompany our perception and evaluation of incoming stimuli. Mood has a huge influence on the way we react, specifically in the actions we take and the feelings that get created throughout that process. (Amado-Boccara, Donnet and Olie, 1993)
So our mood ends up defining how we process a situation and how we react to the situation. So it is AS important to track the “down” moods as is it to track the “up” moods.
So here are some key reasons to track your mood and habits
- You can monitor the patterns in your life that affect both your mood and the ability to do your positive habits over your negative habits (I am now a terrible nail chewer which I am trying desperately to give up)
- You can use the trackers to show mental health professionals your changes in mood if this is something you have been concerned about – its a really good way for them to see how you have been tracking.
- You are laser focusing in on your good habits – and I hope you are celebrating those wins! But it also helps you laser focus on the ones that are not going so well.
- You can clearly see on you trackers if there was something that changed on that day (positive or negative) that may have affected your behavior – this means you are taking control of your situations – and means you can practice more self care when those negative triggers start to show.
How can you track moods in your journal?
This is really simple, you can have a daily tracker which simply adds to your daily or weekly spreads, or you can have a monthly mood tracker that helps you plot your mood against other monthly aspects such as periods or health issues.
How can you make your own bullet journal mood tracker?
There are a number of ways you can do this, and there are a ton of tutorials on how this might achieve this, but in summary, you will simply need 30-31 boxes or areas to fill for the days of the month. You can include an am/pm mood tracker to track your mood over the day too.
Other options are creating a doodle that is simple enough to fill in the colors. You could do this in a variety of ways and you can use the simplicity of images and nature to make this work for you.
6 Ways to Improve your Mood
- Connect with others – this is really easy in the bujo world! It is one supportive community and we are all here to help!
- Take time to enjoy your journaling journey, be mindful and present in the moment and use it as “your time”. Dont over think it – if you find yourself overthinking your journal – check out these 27 Messy style journals to help you feel 100% normal
- Find a way to give back to the community
- Try to reduce some of your stress – this could be by reducing clutter – trying some guided meditation
- Getting out doors is so important for mental health and wellbeing – take a quick walk round the block!
- Challenge yourself to try something new – now dont get hun up on it being not so great – you will be fine in the long run – but a challenge is always good!
Some goodies from amazon to make trackers easier!
Fun Mood tracker Ideas for your bullet journal
These are some of my favorite mood tracker ideas for bullet journals and planners. Why? Because they are so beautifully creative and filled with so much joy!
This mood tracker idea is so beautifully drawn. I love the detail and time they ahve taken to make this uniquely their own!