This is my (live) self reflection template, that’ll change as time passes.

Title:

Date:

Mood Tracker

Tip: For Mood, do your best to label the emotion (despair, frustration, joy, anxiety, contentment, confusion, hope, etc.)

Morning

Mood:

Mood Intensity (1-10):

Physical Sensations:

Root Cause:

Afternoon

Mood:

Mood Intensity (1-10):

Physical Sensations:

Root Cause:

Night

Mood:

Mood Intensity (1-10):

Physical Sensations:

Root Cause:

Understanding Yourself

Tip: For thought patterns, try to see if there are any repeating or intrusive thoughts and write them down whether it’s positive, negative, or neutral.

Thought Patterns:

Tip: Describe the mood you’ve felt throughout the day and try to understand where it’s coming from.

Emotional Description:

Tip: Try to write down your behaviors or actions that resulted from your mood.

Actions/Behaviors:

Tip: Write down any problems that you are facing right now that are unrelated to your mood.

External influences:

Self-Compassion

Tip: Write down everything you can do short (within a week), medium (within 3 months), and long (3 months to years) term.

Short:

Medium:

Long: