Free tool · Scarlet Beast En español →
A mood and sleep diary
One tap a day: how your mood was, how long you slept, and anything else worth noting. Over a few weeks it turns into two small charts, a few patterns you can look at, and a printable summary you can bring to a doctor, a therapist or someone you trust, so you don’t have to remember how the last month went while you’re sitting in the chair.
Good to know
Rough is fine
This is not a test and there are no wrong answers. A guess at your sleep and a mood that was “somewhere around a 2” are plenty. Missed days are fine too: the charts leave a gap and carry on.
Why keep one
Memory is unreliable, and it is often coloured by how you feel today. On a bad day the whole month can seem bad; on a good day it is easy to forget how hard last week was. A simple daily record gives you, and anyone helping you, something steadier to look at.
Patterns are questions, not answers
If your mood tends to be lower after short nights, or higher on days you get outside, that is worth noticing and talking about. It does not prove one causes the other. Bring what you see to someone who knows you or treats you.
Changing treatment
If the diary makes you think a medicine is not working, or is causing problems, talk to the person who prescribed it before you stop or change it. The summary is made to help with exactly that conversation.
More free tools like this
- Appointment prep: a one-page sheet of what to say and ask at your next visit.
- Check in with yourself: when everything feels wrong and you can’t tell why.
- A private safety plan: your warning signs, what helps and who to call.
- All our free tools, with a “what do you need right now?” chooser.
The diary, its wording and its charts were made with AI (Claude) for Scarlet Beast (our AI policy). Scarlet Beast is an open door for neurodivergent people, and this is for anyone. Found a mistake, or a tag we should add? Email [email protected].