Printable Mood Tracker

Build a mood tracker for any month, then print it or save it as a PDF. Pick the month grid or the year in pixels, name the five moods, add up to six habits — and the page below is exactly what comes out of the printer, laid out at the true size of A4 or Letter rather than scaled to fit.

Free, no signup, no email. Everything is generated in this browser. Prefer to log on a screen? The daily wins tracker does the digital version, and what daily wins are explains the one-minute habit behind it.

1 · Choose a layout

2 · Set the dates

Month Year

Week starts

3 · Name your five moods

The scale runs dark to light, so it still reads on a black-and-white printer. Rename any of them.

4 · Extras

Paper

Ink

Your sheet

A4 · one page

To save a PDF instead of printing, choose Save as PDF as the destination in the print dialog. In the same dialog, set margins to None and turn on background graphics if the colour key comes out blank.

How the sheet is built

Nothing is calculated. The generator lays out a calendar for the month and year you pick, starting the week on Monday or Sunday as you choose, and the number of boxes is simply the number of days that month has. The year-in-pixels layout puts all 365 or 366 days on one sheet as twelve columns; a leap year gets its extra box because the date arithmetic asks the calendar rather than assuming 365.

The five mood levels and their colours are ours: a five-step scale from rough to great, drawn in five tones of the same orange rather than red-to-green. Five steps because three cannot tell a flat day from a bad one and ten invite deliberation over a square that should take four seconds. One tone rather than a rainbow because the sheet has to survive a black-and-white printer, and five shades of one colour still read as five shades in grey. You can rename all five, and the habit row takes up to six of your own.

The sheet is drawn at the real size of the paper you chose. A millimetre is treated as 96 divided by 25.4 pixels, which is the CSS definition, so an A4 page is laid out at A4 and a Letter page at Letter rather than one being scaled to the other. What you see on screen is the sheet, not a preview of it. Everything you type is held in this browser's local storage, and there is no account.

Nothing on this site is medically reviewed. Every figure above was read out of the code that runs on this page, and where a number is our own judgement rather than a published one, the note says so and cites nothing. Method last checked 21 August 2026.

What a month of squares shows you

A mood tracker is a record, not a diagnosis. One coloured square a day, filled in before bed, and by the end of the month you have something better than a memory: a page that shows which weeks were heavy, which were fine, and roughly when the turn happened. Memory flattens all of that within a fortnight.

Paper earns its place here. A sheet taped inside a cupboard door is in the room with you, takes four seconds, and never opens a notification. The habit row underneath is where the tracker starts paying you back — put sleep, movement or time outside on it and after a few weeks the mood squares and the habit ticks start sitting next to each other in a way you can actually read.

Two layouts cover almost everyone. The month grid gives each day a box big enough to colour and leaves room for habits and notes, which suits anyone starting out. The year in pixels puts all 365 days on one page — smaller squares, far less writing, and a full year of pattern once it fills in.

If you would rather log on a screen, the daily wins tracker does the digital version of the same evening minute, and what daily wins are explains the habit itself. If the sheet on the cupboard door is going to track a monthly cycle as well, our sister site Athena makes a free printable period tracker the same way. For the wider picture, the mental health and daily habits guide covers what sleep, movement and connection actually do to mood, and daily habits for anxiety goes deeper on one of them. Tracking a hard stretch is worth doing; it is not a substitute for care, and if things stay bad the record is a useful thing to bring to someone who can help.

Frequently Asked Questions

Is this printable mood tracker free?

Yes. There is no signup, no email wall and no watermark. The sheet is generated in your browser from the options you pick.

How do I get it as a PDF?

Press the print button and choose Save as PDF as the destination in your browser's print dialog. Set margins to None — the page margin is already drawn into the sheet — and the file comes out as a single clean page.

What is a year in pixels?

A year in pixels is the whole year drawn as one grid: twelve columns, one per month, and thirty-one rows, one per day. You colour one small square each evening, and after a few months the pattern of your year is visible on a single sheet of paper.

Can I rename the five moods?

Yes. The defaults are Rough, Low, Okay, Good and Great, and each one is an editable field. Rename them to whatever you actually feel — energy levels, pain levels or anxiety levels work on the same five-step scale.

Will it print properly in black and white?

Yes. The colour scale runs dark to light on purpose, so it still reads as five steps in greyscale. There is also an ink-saver option that prints the key as five outlined boxes numbered 1 to 5 instead of filled colour.

What size paper does it print on?

A4 or US Letter — pick either and the sheet is redrawn to fit that page exactly. Choose the same size in your print dialog and set margins to None.

Does tracking your mood actually help?

A tracker cannot treat anything, and this one is stationery rather than a clinical instrument. What it does is give you a record instead of a memory: after a month you can see which weeks were hard and what else was going on, which is more useful than trying to recall it — and easier to talk through with a doctor or therapist if you are already doing that.

Keep the record going on your phone with Aura

Aura tracks the habits behind the good months — daily wins, streaks and the small routines that hold a week together.