2023 Mood + Energy Cycle Tracker (Download)

Track your energy, mood, and focus levels each day to identify patterns throughout the week, month, and year that affect confidence, productivity, stress sensitivity, emotional control, and more. The premade bullet journal design facilitates quick entry and visual comparison.

Delivered via email in a compressed zip folder containing two downloadable PDF files, one optimized for use on digital devices (33 pages) and the other for home printing (62 pages).

$8.00 USD

I’ve tried a few journals here and there but they were vague and boring and time consuming. The energy tracker design is lovely and the amount of personal insight derived from the quick and easy daily journaling is impressive. I now make sure to practice more of my habits that coincide with better energy and mood days like taking my D vitamins – the proof is in the journal! I have continued with this journal where I never stuck with journaling before.

- Kristen M.

Journal Details

Do you know when you’re best equipped to work under pressure, embark on a new life adventure, or tackle demanding projects or goals? Find out when your mood, energy level, and focus align to give you an extra edge to make these challenges easier with the Mood + Energy Cycles Tracker.

This premade BuJo-style tracker (AKA bullet journal) is perfect for home printing or digital use on tablet, smartphone, or desktop computer.

What are bullet journals, also called BuJos? They refer to a customizable journaling style that features stickers, drawings, and other visual designs organized in distinct spatial sections. Quick entries and visual comparisons are the hallmark of this type of journal. While BuJos in a traditional sense require a lot of time and creativity to set up from scratch, our pre-designed pages come ready for you to use immediately. You still benefit from the best part of the BuJo method: a quick, fill-in-the-blank journaling practice.

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Is the Mood + Energy Cycle Tracker Right for You?

This mood and energy tracker is a good fit if you want to:

  • Get an accurate view of the patterns in your energy, mood, and focus levels over the course of a week, month, or season
  • Learn how to use the patterns you reveal to increase productivity, confidence, stress tolerance, effectiveness of self-care, success in new endeavors, etc.
  • Add a mindfulness exercise to your daily routine
  • Explore bullet journals, or BuJos, but don’t have the time, desire, or artistic skills to design your own pages
  • Make the switch to illustrated or visual-themed journals as a replacement for narrative journaling
  • Take steps to toward better self-care and increased self-awareness
What are the Benefits of Using an Energy Tracker?

As a self-awareness tool, trackers provide a visual overview of your mental states over time and allow you to compare predictable patterns quickly and easily. This gives you reliable insight into

  • When you have the energy and resilience to make big life changes, start new projects or goals, or take on extra stress
  • Which days, weeks, and seasons you’re most productive, focused, and confident
  • When you feel the most drained and need to devote extra time and attention to self-care for mental health needs or physical breaks and recovery
What do I do with my tracker once I've downloaded it?

Check out the video below for 5 ways to use your new journal or tracker, whether on paper or your favorite digital device. We’ve also got a quick start guide with tips and tutorials to get the most out of digital journals, habit trackers, and planners.

What to Do with a Digital Journal After You Download It
Unique Features

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Flexible Digital or Print Use
After purchase, you’ll receive an instant download link for your PDF files via email. Import this PDF document into your favorite digital device such as a tablet or smartphone that allows for commenting or “mark-up,” meaning that you’ll be able to write with your finger or stylus directly onto each page of the journal.

Alternatively, print the journal pages to any sized paper by adjusting your printer settings. Hole punch and keep in a binder, fold to make a booklet, create a notebook with a home binding system, or use any other organization method you prefer.

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Quick-Start Guide
See tips on how to use the energy tracker itself and the online averages calculation app to reveal trends in your energy, mood, and focus levels. Also get recommendations for other observations to note in the tracker for best results.

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EMF Level Calculator
A complimentary online app that averages your entries for you and makes using the tracker even quicker and easier. Seeing your Energy, Mood, and Focus level averages for each day, week month, and season helps you make informed decisions in your daily life regarding productivity, projects, stress, and self-care.

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Visual Journal Page Layout
Add variety to traditional journaling methods with fun and engaging illustrated pages. The visual emphasis makes it easier to look back and find patterns in your habits. The illustrated design also aids in recording your daily energy, mood, and focus levels quickly. Plus save yourself the time investment of building beautiful BuJo (bullet journal) pages from scratch.

Refund Policy

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Due to the non-returnable nature of this digital product, there will be NO REFUNDS after purchase unless your order is incorrect.

Please refer to the Payments and Refunds Policy as part of our Terms & Conditions for additional details. You must agree to these Terms & Conditions to complete any purchase during the checkout process.

Other Frequently Asked Questions

What are the benefits of journaling?
Journaling provides many health benefits including:

  • Decreased stress
  • Improved mood in general
  • Reduced anxiety
  • Decreased depression
  • Reduced perception of pain
  • Enhanced creativity
  • Increased life satisfaction
  • Improved focus and memory
  • Enhanced immune function
  • Decreased number of physical ailments
  • Easier decision-making
  • Fewer interpersonal conflicts
  • Improved coping after a traumatic event
  • Shortened period of grief after loss
  • Acceptance of transition or change
  • Improved coping during and after addiction recovery


How often should I track my mood and energy levels?
Tracking your mood, energy, and focus levels daily (or near daily) will provide the most accurate view of any patterns hidden in your everyday life.

Consistency is key to making a habit of tracking these target markers. Setting a schedule to make time for tracking how you feel will help it stick.


How many entries does the Mood + Energy Cycle Tracker accommodate?
The tracker includes different prompts and pages to record your:

  • Daily mood, focus, and energy levels on a scale of 0 (lowest) to 5 (highest)
  • Averages for each day of the week, week, month, and season levels from calculations provided by the complimentary online app
  • Monthly prompts and space for notes to make comparisons
  • Seasonal prompts and space for notes to make comparisons
  • Year-end prompts and space for notes to summarize your observations

The advantage of a downloadable digital tracker, delivered via a PDF file, is that you get to print unlimited copies of each page. You also get to choose which pages you want to print, based on how in-depth you wish to track.


Is this journal subject to any use restrictions?
This journal is intended for adult informational and entertainment purposes only. It does not serve to diagnose any medical condition; nor should it be considered a substitute for professional medical or mental health treatment. For that, you should make an appointment with a qualified health care provider.

Furthermore, if you are currently under the care of a mental health professional, it is highly recommended that you use this journaling tool with their guidance for the best results.

The Mood + Energy Cycle Tracker is restricted to your own personal use only. If you love this journal please direct friends, family, and acquaintances to the website to purchase a copy for themselves. You are NOT allowed to resell, lend, share, or otherwise distribute this product in accordance with copyright law without written permission directly from The Balanced Introvert.

​Please read our Disclaimer and Terms of Use policies, which apply to all of our self-care bookstore products


When will I get the journal that I purchased?
A digital download link of a PDF file of the journal is delivered instantly upon payment approval during the checkout process. If you don’t get an email with a download link for your journal within 15 minutes of completing your order, check the spam or junk folder in your email. If you don’t see it there, email us directly at orders@thebalancedintrovert.com and provide your order number.


What if I don’t receive my digital order?
If you experience any issues with an order, please email us at orders@thebalancedintrovert.com. Include your order number and the name of the journal you purchased for faster assistance. We look forward to helping you get underway with your new journaling self-care practice.