DAILY EMOTIONAL TRACKER
A gentle 2-minute check-in for emotional awareness

Use this sheet daily or weekly.

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DATE:
______________________________________________

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1. MY MOOD TODAY (choose one)
• Calm
• Confused
• Tired
• Low
• Hopeful
• Overwhelmed
• Neutral

My mood:
______________________________________________

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2. ENERGY LEVEL (0–10)
My energy today:
______________________________________________

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3. WHAT AFFECTED MY MOOD MOST?
______________________________________________

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4. WHAT MY BODY IS TELLING ME:
• Tension
• Restlessness
• Heaviness
• Lightness
• Calm
• Disconnected

My body's message:
______________________________________________

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5. ONE THING I NEED TODAY:
______________________________________________

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6. ONE KIND THING I CAN DO FOR MYSELF:
______________________________________________

Awareness is healing.  
Your emotions deserve to be heard.