I’ve always considered myself a self-aware person. I journaled sporadically, meditated when I remembered to, and told myself I “knew” my emotions. But when a friend suggested I track my moods for a month, I scoffed. What could a spreadsheet teach me that I didn’t already know?
Turns out, everything.
The Experiment: A Month of Mood Tracking
I downloaded a mood-tracking app (though a notebook would’ve worked just as well) and committed to logging my emotional state three times a day—morning, afternoon, and evening—along with brief notes about what I was doing or thinking.
At first, it felt tedious. But by Day 5, patterns began emerging.
The Data Didn’t Lie
Here’s what I discovered:
-
Midweek Slumps Were Real
Every Wednesday afternoon, without fail, my mood dipped into "frustrated" or "drained." Initially, I blamed work, but my notes revealed a deeper truth: I was skipping lunch to power through tasks, leaving me hangry and exhausted. -
Weekend Highs Came with a Catch
Saturdays were consistently my happiest days—until I noticed a sharp drop by Sunday evening. My notes read: "Dread about Monday. Didn’t do anything meaningful today." I was wasting my downtime on mindless scrolling, then panicking about the week ahead. -
A Hidden Stress Trigger
One surprising pattern? My mood plummeted every time I checked my email after 7 PM. I’d tell myself, "Just a quick glance," but those "glances" spiraled into anxiety about unfinished tasks.
The Revelation: My Biggest Life Problem
After compiling the data, the glaring issue wasn’t my job, relationships, or even my chaotic inbox. It was my lack of boundaries.
- With Myself: Skipping meals, ignoring rest, and pushing through burnout.
- With Time: Letting work bleed into evenings and weekends without guilt-free relaxation.
- With Technology: Allowing notifications to hijack my peace.
I wasn’t just feeling stressed—I was designing my stress.
How I Fixed It (And You Can Too)
1. The Wednesday Lunch Rule
No more skipping meals. I blocked my calendar for a proper lunch break, even if just 20 minutes. Result? My midweek crashes vanished.
2. Sunday “Future Me” Prep
Instead of doomscrolling, I spent 30 minutes planning the week ahead—laying out clothes, prepping meals, and writing a short priority list. Sunday dread turned into Sunday calm.
3. Email Curfew
I deleted work apps from my phone and set a hard 6 PM cutoff. If it couldn’t wait till morning, it probably wasn’t urgent.
The Takeaway
Tracking my moods wasn’t just about identifying emotions—it was about spotting the actions (or inactions) causing them. The biggest lesson? Small, intentional changes create seismic shifts in happiness.
If you’re feeling stuck, try tracking your moods for even a week. You might uncover the invisible habits stealing your joy—and reclaim control, one logged emotion at a time.
Have you ever tracked your moods? What did you learn? Share in the comments!
(P.S. Need a mood-tracking tool? Try apps like Daylio, Moodnotes, or good old pen and paper.)