Worksheet 15.1 can be used to track a variety of moods including anger, guilt, shame, and positive
moods such as happiness.
Use this worksheet to measure and track the frequency, strength, and duration of any mood you want to
improve. This worksheet can also be used to measure and track positive emotions, including happiness.
Mood I am rating:
Circle or mark the number below that most accurately describes how often you experienced this mood this
week:
0 10 20 30 40 50 60 70 80 90 100
Never A few times Daily Many times a day All the
time
Circle or mark below how strongly you felt this mood this week. Rate the time when your mood was the stron-
gest, even if most of the time you did not experience it this strongly. A score of 0 would mean that you did not
feel the mood this week. A score of 100 would show that it was the strongest you have ever felt this mood in
your life. Strongly felt moods will score higher than 70. If you felt the mood at a medium level of strength, give
it a rating between 30 and 70. Rate a mild mood between 1 and 30.
0 10 20 30 40 50 60 70 80 90 100
None Mild Medium Strong Most
ever
Circle or mark the number below that matches how long your mood lasted. Again, make this rating for the time
during the week when you felt this mood most strongly (think about the rating you gave this mood on the
Strength scale above). If you did not experience the mood this week, mark 0.
0 10 20 30 40 50 60 70 80 90 100
No
mood
1 hour
or less
1–2
hours
2–4
hours
4–8
hours
8–12
hours
12–24
hours
1–2
days
2–4
days
4–7
days
7
days
From
Mind Over Mood, Second Edition.
Copyright 2016 by Dennis Greenberger and Christine A. Padesky.
