Activity & mood log

Log what you did and how it felt. Within a week you'll see which activities lift your mood and which drain it.

About 5 minutes · 6 questions · a log you can repeat any timeBehavioral activation

Fill it in online — freeThe print dialog can also save it as a PDF.

Low mood & motivation~5 minRepeat any timeBehavioral activation

Activity & mood log

Log what you did and how it felt. Within a week you'll see which activities lift your mood and which drain it.

Why this helps

Depression shrinks your world. Tracking what you do and how it feels is the first step of behavioral activation, one of the best-supported treatments for depression — in a large trial it worked as well as cognitive behavioral therapy (Richards and colleagues). Your log shows what actually helps.

1. Day and time

Tuesday afternoon

2. What I did

3. My mood

0 = Very low01234567891010 = Very good

4. How much I enjoyed it

0 = Not at all01234567891010 = A lot

5. How much it gave me a sense of accomplishment

0 = None01234567891010 = A lot

6. What I notice — what helped, what drained me

Keep your answers somewhere safe

This worksheet, online and private, on Amity Connect — free for individuals, built by the same team. Your answers stay yours; if you're with a recovery home that uses it, they can assign it to you and see only what you choose to share.

Open it on Amity Connect

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About this worksheet

It comes from the Amity Connect workbook, built by the same team as RecoveryHome, and is free to print and share. It's for reflection and practice — not a diagnosis, and not a substitute for professional care. Content is never written or edited by advertisers. If you're in crisis, call or text 988.

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Lifting low mood — 8 worksheets

Activity & mood log

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