1Learn CBT Mood Thermometer Skill
Self-Monitoring and Awareness: Mood Thermometer builds the foundation for later behavioral activation and cognitive restructuring work.
Objective: Build emotional awareness by noticing mood shifts in real time. Track three times a day for one week.
Time per check-in: ~1 minute
Step 1: Pick a Rating Scale
Decide on a 0–10 scale where:
- 0 = “Can’t get out of bed”
- 10 = “Top of the world”
Pro-tip: Stick with the same scale format all week so you can compare days easily.
Step 2: Set Check-In Cues
Schedule three check-ins per day (e.g., morning, mid-afternoon, evening).
- Use phone alarms labeled “Mood Check”
- Or tie them to daily routines, like brushing your teeth or walking the dog.
Pro-tip: Pairing mood checks with habits makes them automatic.
Step 3: Rate How You Feel
When your cue goes off, pause and rate your mood with a single number from your scale.
Pro-tip: Don’t second-guess it. Your first instinct is usually accurate.
Step 4: Add a Quick Tag
Write a few words describing what’s happening or just happened:
- “Spilled coffee”
- “Finished workout”
- “Ignored text from friend”
Pro-tip: These quick notes help uncover what influences your mood over time.
Step 5: Map Your Mood
At the end of Day 7, take your data and create a simple line graph.
- X-axis: Days
- Y-axis: Mood ratings
Pro-tip: Visual trends can highlight emotional highs and lows you didn’t notice in the moment.
Step 6: Look for Patterns
Ask yourself:
- When do I consistently feel low?
- What seems to boost my mood?
2Fill out the worksheet
Use one entry for a week. Check in morning, afternoon, and evening; use the same scale throughout.
Date & Time : …
FAQs
What if I miss a check-in?
No problem. Just resume at the next one. This isn’t about perfection; it’s about noticing patterns over time. Even partial data is valuable.
How do I choose my mood number?
Use your gut instinct. Don’t try to calculate or justify it. Just pause, check in with how you feel, and write the number that comes to mind first.
My ratings jump around. Is that bad?
Spiky curves aren’t “bad”; they’re information. In later exercises you’ll test whether sleep, meals, or thought patterns drive the swings
Do I need to write a cue every time?
It’s recommended but not required. Cues like “argued with mom” or “went for a run” help identify what affects your mood. Even one or two words can make a big difference.
Disclaimer
If you have any behavioral health questions or concerns, please talk to your healthcare or mental health care provider. This article is supported by peer-reviewed research and information drawn from behavioral health societies and governmental agencies. However, it is not a substitute for professional behavioral health advice, diagnosis, or treatment.
