Gentle Notice
This tool is for self-awareness and everyday support. It is not a replacement for medical advice, therapy, diagnosis, or crisis support.
Need immediate help?
If you are in crisis, unsafe, or need urgent support, please contact a trusted person or crisis service in your area.
Go to Crisis Support HubWhat is the Mood & Energy Scale?
A simple tool for noticing how your mood, energy, stress, and capacity change across the day, week, or month.
Spot patterns
Notice what affects your mood, energy, motivation, and overwhelm.
Plan support
Choose support based on your actual capacity, not what you think you “should” manage.
Build self-awareness
Understand your ups, downs, triggers, needs, and strengths with more kindness.
How to use this scale
- 1 Choose a time: morning, midday, evening, or whenever you need a check-in.
- 2 Rate your mood from 1 to 10.
- 3 Rate your energy from 1 to 10.
- 4 Add a short note about what helped, what felt hard, or what you need.
- 5 Look for patterns over time — ups, downs, triggers, and supports.
Use it gently
There are no right or wrong numbers. Your mood and energy may change during the day, and that is okay. Use words, colours, symbols, or short notes if numbers feel too rigid.
Daily Mental Health Check-InMood Scale Example
Use the mood scale to notice where you are emotionally. You can adapt the words to suit your own language.
Energy Scale Example
Energy is not the same as mood. You can feel happy but tired, low but restless, or calm but low-capacity.
Why tracking helps
- ✓ Helps you understand triggers and supports.
- ✓ Gives you a clearer picture of your needs.
- ✓ Helps with planning rest, work, study, self-care, and support.
- ✓ Supports conversations with trusted people or professionals.
- ✓ Helps you notice small improvements that might otherwise be missed.
Content note
Tracking mood and energy can sometimes bring up difficult emotions, memories, stress, low mood, or anxiety. Pause or stop if needed. You are allowed to use this tool gently and on your own terms.
Back to Mental Health SupportFind related support
Search or filter the support links below to move to the next resource that fits your needs.
Daily Mental Health Check-In
Use a daily check-in to notice feelings, needs, and support options.
Open pageLibrary and toolkit links
This page can connect into your printable/toolkit library when matching trackers, worksheets, or support tools are added to WordPress.
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Store/resource pathways
Use these when the matching printable, PDF, toolkit, or download is ready.
Your numbers are information, not judgment
Some days will feel lighter. Some days will feel harder. Both are okay. Small check-ins can help you notice what supports you best.
Back to Mental Health Support Explore Printables & Worksheets