Mood Check-Ins
Tune in to your current mood and reflect on your emotional state. Small, consistent check-ins can bring lasting clarity.
What It Is
A mood check-in is a quick, focused reflection on how you feel in the moment. It is based on Yale’s RULER and the Mood Meter, which research shows can improve emotional management and self-regulation in adults.
Sources: DJ Hass and MA Brackett, 2024; Brackett et al., 2019; L Cummins et al., 2024; JP Beckman, 2020; S Hayes, 2022
Key Benefits
- Improves emotional awareness and regulation
- Identifies patterns and triggers in your mood
- Supports healthier responses to stress and challenge
- Reduces feelings of overwhelm by normalizing mood changes
- Helps you share your feelings more clearly when you choose to
How It Works
Checking in with your mood is simple. Take a few seconds to notice how you feel, name it, and reflect if you want to.
- Tap a color to identify your mood quadrant
- Choose a word that best describes your emotion
- Optionally reflect and add context
Why It Works
Mood check-ins engage core psychological mechanisms that support better mental health.
- Emotional validation: Naming emotions reduces internal resistance and self-criticism.
- Mindfulness: Builds present-moment awareness and reduces rumination.
- Self-regulation: Strengthens your ability to pause and respond with intention.
- Self-compassion: Encourages understanding and acceptance of your emotions.
Research Backing
- Overall well-being: DJ Hass and MA Brackett (2024) show that mood tracking supports well-being and satisfaction.
- Professional learning: Brackett et al. (2019) find that the Mood Meter fosters emotional awareness and regulation as part of personal and professional development.
- Workplace stress management: JP Beckman (2020) identifies mood tracking as useful for stress regulation and focus in professional contexts.
- General adult use: S Hayes (2022) confirms that adults benefit from mood tracking, improving self-regulation and well-being.
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