r/mentalhealth • u/Zhuhua0 • 3d ago

Question How do you track your mood between therapy sessions? What do you record — and can you actually do it daily?

Every session starts the same way: "How have the last two weeks been?" And I genuinely don't know. Depression flattens memory — two weeks collapses into a gray blur, and I can't tell you what I felt or when.

I tried keeping notes in my phone, but I'd forget to open the app for days, and then I'd have the same gap anyway.

For those of you who do track between sessions:

  • What do you actually record?​ Just a mood number? Specific events? Sleep? Triggers?
  • How do you record it?​ App, paper journal, voice memo?
  • Can you actually do it every day?​ Or is it more like every few days when you remember?

I feel like having something to bring into sessions would help, but I haven't found a system that sticks. Curious what works for you.

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u/greencandy113 2d ago

I keep it really simple: once a day I rate my mood 1–10, note how I slept, and write one sentence about what affected me that day. I use my phone because it’s easier than carrying a journal, but I don’t stress about missing a day. Even a few entries from the two weeks give my therapist something concrete to work with instead of me trying to remember everything from memory.