Progress · Tracker

Weekly Mood & Stress Snapshot

A five-minute end-of-week check. Enough to spot a pattern, not so much that tracking becomes another thing you are failing at.

Safety note: This worksheet is educational and is not emergency care, therapy, or a diagnosis. If you may hurt yourself or someone else, call 911 or call or text 988 now.

Type straight into the boxes. Your answers save in this browser on this device only — never sent anywhere, never seen by anyone else.

01 This week, on a 1–10 scale

Go with your gut reading; precision is not the point. Add the date so past weeks stay comparable.

Week of

Average mood

Average stress

Sleep quality

Coping effort

Connection with people

02 Patterns I noticed

Look for pairs: bad sleep and short temper, skipped meals and 4pm spirals, one particular meeting and the whole evening.

03 What helped

Name it precisely enough to repeat on purpose next week.

04 What drained me

Including the things that look harmless from outside.

05 One focus for next week

One. A list of six is a list you will ignore by Wednesday.

06 Something worth mentioning in session

The thing you would otherwise forget by the time you are asked how your week was.

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