Keep the daily record small
A useful between-session log does not need a full account of each day. Record four things:
- Mood: one word. Use a feelings wheel if you are unsure.
- Intensity: a consistent scale, such as 1 to 5.
- Context: one short line about what was happening.
- Relevant factors: sleep, medication changes, alcohol or other substances, meals, pain, conflict, or anything else your therapist has asked you to notice.
Example: “Anxious · 4/5 · presentation tomorrow · slept 5 hours.” An emoji mood tracker is enough if you want a faster starting point.
Review for patterns, not diagnoses
Before your session, skim the entries and mark:
- the strongest mood shift;
- something that appeared more than once;
- one day that was easier than expected;
- one question you want to discuss.
Summarize the pattern in a sentence: “My anxiety was highest after poor sleep,” or “I felt better on days I left the house.” Treat these as observations, not proof of a cause or a diagnosis.
Ask your therapist what is useful
Some therapists prefer a brief summary; others may want to see the log or track specific symptoms. Ask what format supports your work together and whether any information should be recorded differently.
Keep the notes as private as the rest of your health information, especially if you use a shared device. For more preparation ideas, see how to prepare for therapy using daily reflection questions.
