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The Temperance Toolbox

Before you begin: this tool is for personal reflection, not diagnosis or treatment. Everything you enter stays in this browser and is never backed up, so export your data if you want a copy. In a crisis, call or text 988 (Suicide and Crisis Lifeline), or call 911 for an emergency.

30-Day Mood Tracker

Log your mood each day, then look for the patterns.

Each entry takes a few minutes: rate your mood, name what you felt, and note what happened. After 30 days, the Patterns and Reflection sections show you what repeated and what helped.

"Why are you cast down, O my soul? And why are you disquieted within me? Hope in God; For I shall yet praise Him, The help of my countenance and my God."

Psalm 42:11

The psalmist notices how he feels, says it plainly, and then answers his own soul. A month of entries gives you something specific to look at instead of guessing at what your moods have been doing.

Dashboard

Day 1 of 30
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Average Mood
0
Days Completed
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Most Common Mood
0
Current Streak

Daily Mood Entry

Record today, or select another date to add or edit an entry.

Mood Rating1 = Very Low  ·  10 = Excellent
 
Primary Emotion
Energy Level1 = Depleted  ·  10 = Energized
Stress Level1 = None  ·  10 = Overwhelming
Sleep Quality
What Was I Feeling?Select all emotions that applied
What Did I Do?Select all that applied

The TEMP Method

Which step did you lean on most today?

30-Day Calendar

Click any day to view its full entry.

Higher mood Mid-range mood Lower mood No entry

Mood Patterns

Automatically calculated from your entries.

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Average Mood
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Highest Mood Day
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Lowest Mood Day
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Most Common Emotion
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Average Stress
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Average Energy
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Average Sleep
0
Days Completed

Mood Over 30 Days

Stress Over 30 Days

Energy Over 30 Days

Mood by Emotion

Reflection

Review the full 30 days and record what you learned.

Your Data

Everything stays in this browser. Nothing is sent anywhere. Export a backup regularly.