Before-and-After Mood Tracker

How to use it

1. Before an activity, note a feeling, intensity, or body cue if you want.
2. Afterward, check in again without trying to create a particular result.
3. Record what changed, what stayed the same, or what is hard to tell.

Reflection prompts

• What do you notice when you compare the two moments?
• What else may have influenced the difference?
• What would you choose next: continue, adjust, stop, or seek support?

Facilitator guidance

Use to support observation rather than prove that an activity worked. Normalize no change, mixed change, delayed change, or increased discomfort.

Adaptations & accessibility

• Use colors, symbols, or photographs instead of words.
• Space the check-ins farther apart or complete only one.
• Offer an unsure option for every field.

Review considerations

Standard licensed-clinician review required before use.