Mood Meter (Interactive Tool)
The Mood Meter is a simple yet powerful tool designed to help you recognise, label, and make sense of your emotions.
By checking in with your mood, you can gain valuable insights into your emotional patterns, improve self-awareness, and build the skills needed for better emotional balance.
Use our free Mood Meter below to begin your check-in.
Contents
Mood Meter (FREE Interactive Tool)
Understanding the Four Quadrants
Why Identifying Your Emotions Matters
Reflective Questions to Deepen Your Understanding
Using the Mood Meter to Become an “Emotion Scientist”
Mood Meter (FREE Interactive Tool)
Welcome to the Mood Meter Tool. Click one of the four quadrants to indicate your overall emotional state. Then, select a specific mood word, add an optional note, and click “Submit Mood” to record your entry. Your mood history for this week (Monday to Sunday) is stored on your device and resets weekly.
High Energy
Low Pleasantness
High Energy
High Pleasantness
Low Energy
Low Pleasantness
Low Energy
High Pleasantness
Select Your Specific Mood:
Your Mood History (This Week)
Below is your mood history grouped by day. Each section shows the weekday and date along with the moods you recorded.
How the Mood Meter Works
The Mood Meter is a simple yet powerful tool designed to help you recognise and understand your emotions.
It uses two dimensions to pinpoint your emotional state:
- Energy: How active or passive you feel.
- Pleasantness: How positive or negative your feelings are.
By combining these two dimensions, the Mood Meter divides emotions into four distinct quadrants, each representing a different emotional state.
Understanding the Four Quadrants
The Red Quadrant (High Energy, Low Pleasantness)
This quadrant represents intense emotions such as anger, frustration, anxiety, and fear.
These feelings are often accompanied by physical reactions like increased heart rate, muscle tension, or restlessness.
Recognising these emotions can help you manage and understand the stressors or triggers causing discomfort or agitation.
The Yellow Quadrant (High Energy, High Pleasantness)
Here, you’ll find emotions like excitement, joy, pride, and enthusiasm.
These feelings are energising and often arise when you achieve something important, anticipate positive experiences, or feel deeply motivated.
Recognising when you’re in this quadrant can help you appreciate and replicate situations that fuel your positive energy.
The Blue Quadrant (Low Energy, Low Pleasantness)
This quadrant encompasses emotions such as sadness, disappointment, loneliness, and tiredness.
Feelings in this area often prompt introspection and are commonly linked to challenging or difficult experiences.
Understanding these emotions can encourage thoughtful reflection, self-compassion, and strategies for self-care and emotional support.
The Green Quadrant (Low Energy, High Pleasantness)
The Green Quadrant represents calm, peaceful, relaxed, and content emotions.
Feelings here often emerge in moments of rest, appreciation, and balance.
Noticing when you’re in this quadrant can help you recognise and intentionally create moments that support your overall emotional wellbeing.
Why Identifying Your Emotions Matters
Identifying and labelling your emotions isn’t just about recognising how you feel, it’s a powerful step towards greater emotional intelligence and self-awareness.
Regularly using the Mood Meter can help you:
- Clearly understand and articulate your emotional experiences.
- Recognise patterns and triggers, allowing better emotional regulation.
- Improve your relationships by enhancing empathy and understanding toward others.
- Promote mental health and personal wellbeing by becoming more attuned to your emotions.
Reflective Questions to Deepen Your Understanding
As you use the Mood Meter, take a moment to reflect on these questions to gain deeper insights:
- Trigger: What just happened that may have led to how you’re feeling now?
- Activity: What were you doing just before noticing this feeling?
- Physical response: What sensations or reactions are you noticing in your body?
- Connection: Is there something in your past experiences that might be influencing how you currently feel?
Emotions are not just psychological, they have a direct impact on your physical state.
Your body often provides subtle or clear signals about your emotional wellbeing through sensations like tension, tiredness, relaxation, or energy boosts.
Paying close attention to these signals can significantly enhance your emotional awareness, helping you respond effectively and proactively.
Using the Mood Meter to Become an “Emotion Scientist”
Think of yourself as an “emotion scientist” rather than an “emotion judge.”
Scientists explore, understand, and learn from experiences without judgment.
Regularly checking in with the Mood Meter allows you to approach your emotions with curiosity, helping you build emotional strength and resilience.
This Mood Meter tool is inspired by research from the Yale Center for Emotional Intelligence, designed to empower you with the emotional skills you need to thrive.