Mood Check-Ins

Track Your Emotional Wellness

Regular mood tracking helps you understand your emotional patterns and identify factors that influence how you feel.

The 5-Dimension Model

Mood (overall emotional state): 1-3 is low/down, 4-6 is neutral, 7-10 is good/great. Energy (physical and mental): 1-3 is exhausted, 4-6 is moderate, 7-10 is energized. Stress (reverse scored): 1-3 is calm, 4-6 is some stress, 7-10 is high stress. Anxiety (worry/nervousness): 1-3 is calm, 4-6 is mild, 7-10 is significant. Focus (mental clarity): 1-3 is scattered, 4-6 is moderate, 7-10 is sharp.

How to Check In

Go to Mindfulness or Routine, tap Mood Check-In, rate each dimension using the slider, add optional notes, and tap Save.

When to Check In

Daily at least once per day, same time if possible. Morning captures baseline. Evening reflects on the day. After significant events good or bad.

Using Notes

Add context: what happened today, how you slept, significant stressors, activities, and social interactions.

Viewing Mood History

Go to Mindfulness, tap Mood History, view charts for each dimension, and switch between 7/30/90 day views.

Understanding Patterns

Look for correlations between mood and sleep quality, energy and exercise, stress and work days vs weekends, anxiety and specific events, and focus and sleep duration.

Mood and Your xHeal Score

Mood check-ins contribute to your Mental domain score. Consistent positive mood, low stress, and good energy improve your overall wellness assessment.

Tip: Do not judge yourself for low scores. The purpose of tracking is awareness and understanding, not achieving perfect numbers.