A five-second daily mood check-in
A brief daily question can make patterns visible without turning reflection into a long task.
Choose a consistent time. Rate your day from 1 to 10 and mark whether you tried the activity.
Open my labWhat to notice
Notice missing days and unusual circumstances. Record them honestly rather than filling in guessed numbers.
Record a 1–10 daily rating and whether you tried the activity. A missed day is useful context; it does not erase the rest of your week. At the first checkpoint, you can continue for seven or fourteen days, or choose something else.
How to interpret your result
The scale is subjective and can shift with your interpretation. It is for personal reflection, not diagnosis.
Keep your original prediction separate from the daily ratings. Your starting rating, number of observations and changing circumstances all matter. A personal week can reveal a pattern worth exploring, but it cannot establish cause or statistical significance.
Evidence and context
This guide describes a small personal practice. For the wider research context, see Well-being-focused interventions: network meta-analysis of randomized trials. Research findings describe groups and study conditions; your lab records describe your own experience.