Mood & Sleep Tracker
A mood colour for each day and a log of when you went to bed and got up, in three monthly sets and eight weekly pages. Print what you need.
Example data
Names and numbers in this preview are made up. Blank shows the same page with the example taken out.
What you get
- wellness-mood-sleep.zip
- A README and two PDFs, A4 and US Letter, 23 pages each.
- 3 monthly sets
- Each set: a 31-day mood grid with a colour key, a colour calendar, a sleep log, and a sleep chart with a 7 to 9 hour band.
- 8 weekly pages
- Mood and sleep side by side for seven days.
- Cover, how to use it, licence
- With a not-medical-advice note.
Works with
| App or paper | Status | Notes |
|---|---|---|
| Google Sheets (web) | Not for this file | PDF only. |
| Google Sheets app (phone, tablet) | Not for this file | PDF only. |
| Excel for Windows | Not for this file | PDF only. |
| Excel for Mac | Not for this file | PDF only. |
| GoodNotes | Works, with limits | You can import and write on it. No links between pages. Any PDF app should accept it; not opened in GoodNotes here. |
| Notability | Works, with limits | Same as GoodNotes. |
| Other PDF apps | Built for | Opens in any PDF reader for printing. |
| Print, A4 | Built for | Use the A4 PDF, print at 100% or actual size. Works in black and white if you shade instead of colour. |
| Print, US Letter | Built for | Use the Letter PDF. |
| Notion (free plan) | Not for this file | PDF only. |
Built for: we made the file for this app or paper size, using its standard features.
Works, with limits: it opens and you can use it, but something in the note behaves differently.
Not for this file: pick another product if this is how you want to use it.
We build to these apps' standard features. Tell us if something doesn't behave.
App names are trademarks of their owners. Dream Assets Studio isn't affiliated with any of them.
How to start
Unzip the download, open the PDF for your paper size and print the pages you want.
The mood key has five steps, Heavy, Low, Okay, Good and Great, each with its own colour and number.
Each evening, mark the day on the grid. Each morning, write when you went to bed and got up.
At the end of the month, colour the calendar to see the pattern.
Filled in, and blank
Left, the page with made-up example data. Right, the same page with the example taken out.
Questions it answers
- What time did I actually go to bed this month, most nights?
- Which colour came up most often?
- Which nights were short, and what was going on that week?
Licence, Delivery, Updates and support
- Licence
- Personal use: for you and your household, on your own devices, printed as often as you like for yourselves. No reselling, sharing or using it for work. The licence in full
- Delivery
After payment your download link appears on screen and arrives by email. It works for 7 days and 5 uses (a download, or opening a Sheets or Notion link). If it runs out, ask for a new one on the lost link page.
- Withdrawal
- If a file doesn't open or doesn't match its description, we'll fix it or refund you. Because the files arrive straight away, you'll be asked at checkout to agree that withdrawal ends once you start a download or open a link. How withdrawal works
- Updates and support
- If we fix something in a file, you get the fixed version free, for as long as we sell the template. Questions go to support@dreamassetsstudio.com or +33 6 31 35 65 29.
Probably not for you if
- You want a medical sleep diary or anything that assesses sleep or mood. This is a personal log, not a clinical tool.
- You would like a full daily journal. The Wellness Journal has a daily page and more room to write.
- A note on advice
- Journals and trackers from Dream Assets Studio are for personal reflection and organising your days. They are not medical, psychological or therapeutic advice, and they don't diagnose, treat or prevent any condition. If you're struggling with your health or mental health, please talk to a qualified professional or your local emergency service.
Goes well with
Bundle Planner & Wellness Bundle
Bundle: €34 (items bought separately: €46)
See the bundle
- Wellness JournalPrintable PDF + Tablet PDF, A4 + US Letter€12
- Habit Tracker, printable + tabletPrintable PDF + Tablet PDF, A4 + US Letter€7
Need your own version? Personalised templates from €79
Questions about this one
Can I pick my own mood words?
The key uses five fixed steps: Heavy, Low, Okay, Good and Great, each with a colour. The numbers are printed in every cell, so the grid also works in black and white.
Can I use it on a tablet?
Yes, import it into GoodNotes or Notability and write on it. There are no links between pages.
Does it work out averages?
No, it is paper. The sleep chart is drawn by you, against a printed 7 to 9 hour band.
Mood & Sleep Tracker, €6. One payment, personal licence.
Buy for €6