Mindful Feelings Tracker (Download)

A prompted journal to identify not-so-obvious triggers for intense or recurring emotions. Communicating your needs gets easier as you master emotion regulation.

Delivered via email as a downloadable PDF file (14 pages) in the color of your choice for home printing or digital journaling on your tablet, smartphone, or desktop computer.

$3.00 USD

I used to think of journals as time consuming and so more of a burden than a helpful tool. But I wanted to get a better understanding of why I was feeling a certain way about specific situations to help me stop the cycle of negative feelings towards those situations. It wasn’t overly time consuming but was still effective. I realized that a few things I thought were stress relievers were actually causing me stress at times. I also found myself trying to re-create the mandala exercise in my mind if I was struggling with something but didn’t have access to the tracker.

- Chandra C.

Feelings Tracker Details

This visual journal provides simple prompts to walk you through a 2-minute exercise that helps you identify your feelings by name and their root triggers. This practice builds emotional intelligence over time and puts you back in control of your responses to emotionally charged situations. In particular, the mindfulness technique lessens the intensity of negative emotions quickly.

You also learn to communicate your needs and feelings more effectively, thus improving relationships and navigating conflicts more easily. Use the language of emotions to feel more empowered and better understood in your day-to-day life.

The appealing design of this tracker keeps it relevant and engaging over time. Purposeful visual prompts guide you through the mindfulness exercise more quickly and help you effortlessly locate previous emotional experiences for reference.

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Is the Mindful Feelings Tracker Right for You?

This prompted journal is a good fit for you if:

  • You wish to explore why specific situations affect your mood in a certain way
  • You want to incorporate a quick, but insightful, mindfulness practice into your stress management routine
  • You frequently experience intense emotional reactions that you find difficult to de-escalate or that disrupt your focus for the rest of the day
  • You freeze, or feel “numb,” when faced with stressful situations or individuals
How Do Your Emotions Get Your Attention?

Gut Reactions
You feel the situation as a physical sensation. It may take the form of a chill from a thrill, shaking in anger, a flutter of excitement, the flush of embarrassment, spinning confusion, jittery impatience, churning unease, etc.

You possess a natural affinity toward intuitive decision-making. You also gather a great deal of information from others’ body language, whether you’re aware of it or not, which influences your interactions.

However, communicating these feelings may present some difficulty. If so, the Mindful Feelings Tracker gives you practice translating emotional sensations into words that help you better express your needs and wishes to others.

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Internal Dialogue
You think things through. Though sometimes you say what you think out loud before you get a chance to filter it. More introverted thinkers may hang onto a feeling for hours or even days.

You carry deep connections between your thoughts and the feelings that flow through them. A knack for self-expression and sensitivity to the nuance in what others say lead to rich conversations.

The Mindful Feelings Tracker challenges you to dig below the surface of intense feelings. Identifying emotional triggers puts you in control of your feelings to direct them more constructively, or let them pass when they don’t serve you.

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 a PDF file 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 tracker.

Alternatively, print the tracker 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
A brief introduction in the tracker provides tips on how to get the most benefit from the provided writing prompts. It also highlights the most direct way to reach the root cause of a feeling.


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Mindful Feelings Mandala
A visual wheel of feelings that maps out words to help you accurately distinguish commonly misinterpreted feelings. The suggestions also aid in expanding your emotional vocabulary.


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Visual Journal Page Layout
Eight unique, illustrated pages make for quick recording of your feelings and triggers. Visual consistency of the page designs simplify spotting patterns in your feelings and their causes.


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Free Writing Pages
Connect related circumstances and emotional responses on blank reflection pages to use at your convenience. No rules, no prompts. Just a place to put raw thoughts and feelings.

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 tracking my feelings?
Tracking your feelings 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 write in the feelings tracker?
That’s entirely up to you! Typically, we recommend establishing a baseline of your mood by recording your feelings at least 3 times per day for 2-4 weeks. After that, maintaining a habit of checking in with your emotions once a day will ensure you catch any patterns in your mood related to your daily routine or changes to it.

If you want to find the root cause of a particular feeling, write about it whenever it occurs. Otherwise, recording a strong emotions, whether positive or negative, in the moment will lead you to a better understanding of why you felt it so intensely.


How many entries does the Mindful Feelings Tracker accommodate?
The tracker features 8 mandala journaling page designs plus a free writing page. The advantage of a downloadable digital tracker, which delivers a printable PDF file, is that you get to print unlimited copies of each page.


Is this tracker subject to any use restrictions?
This tracker 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 self-awareness tool with their guidance for the best results.

Mindful Feelings Tracker is restricted to your own personal use only. If you love this tracker 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 tracker that I purchased?
A digital download link of a PDF file of the tracker is delivered instantly upon payment approval during the checkout process. If you don’t get an email with a download link for your tracker 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 item you purchased for faster assistance. We look forward to helping you get underway with your new self-care practice.