Mood Tracker Calculator
Please note: This tool provides a general self-tracking summary only. It is not a medical or psychological diagnosis. If you are struggling, please consult a licensed mental health professional. If you are in crisis, call or text 988 (US Suicide & Crisis Lifeline) or your local emergency number.
Memory Is a Poor Mood Historian
Ask someone how their last two weeks went and the answer tends to be dominated by yesterday and by the single worst day. Written-down daily ratings don't have that problem. Six entries of 6,7,5,8,4,6 average out to something perfectly ordinary — but recalled from memory, that 4 often becomes the whole story. This calculator takes a list of daily mood scores and gives back the average, the range, and a rough sense of direction.
The Calculations
Enter at least two daily scores, each between 1 (very low) and 10 (very high). The average is a plain mean:
Lowest = min(scores) Highest = max(scores)
The trend is where the logic gets slightly more interesting. With four or more entries, the calculator splits your list in half chronologically, averages each half, and compares them:
First-half average = mean of entries before mid
Second-half average = mean of entries from mid onward
Difference = Second-half average − First-half average
That difference is then labelled against a fixed threshold of half a point:
| Difference between halves | Trend label |
|---|---|
| Greater than +0.5 | Trending upward |
| Between −0.5 and +0.5 | Fairly stable |
| Less than −0.5 | Trending downward |
| Fewer than 4 entries | Not enough entries for a reliable trend |
Entry order matters — the trend compares the earlier half of your list against the later half, so enter scores oldest-first for the label to mean anything. With two or three entries the calculator declines to call a trend at all.
How the Average Is Grouped
The average is sorted into one of four descriptive bands. These describe where a number sits on a 1–10 scale and carry no diagnostic meaning:
| Average score | Band label |
|---|---|
| Below 4 | Consistently low mood ratings |
| 4 to below 6 | Below-average mood ratings |
| 6 to below 8 | Generally positive mood ratings |
| 8 and above | Consistently high mood ratings |
Why the Range Matters as Much as the Average
Two people can both average 5.5 over ten days and have had entirely different fortnights:
Both series average roughly the same value. The steady line ranges narrowly; the volatile line swings between extremes. The average alone cannot tell them apart — which is why the calculator also reports the lowest and highest entries.
Where This Is Genuinely Useful
- Countering recency bias — the average of a fortnight is often noticeably different from the impression the last two days left.
- Bringing data to an appointment — a list of actual daily ratings is more concrete than a recollection of how the month felt.
- Seeing volatility — the gap between the lowest and highest entries describes something the average deliberately hides.
- Checking a suspected drift — the split-half trend gives a rough answer to whether things have moved since the start of the period.
How to Use This Calculator
- Gather your daily mood ratings, each on a 1–10 scale, in chronological order with the oldest first.
- Enter them in the Daily mood scores field as a comma-separated list — for example
6,7,5,8,4,6,7. - Provide at least two scores; enter four or more if you want a trend label rather than "not enough entries".
- Select Calculate to see the number of entries, your scores listed back, the average out of 10, the lowest and highest, the trend, and the descriptive band.
Consistency beats precision here. Rating at roughly the same time each day, on instinct, produces a more comparable series than agonising over whether a day was a 6 or a 7.
Related Calculations
If you want to look at contributing factors rather than the mood ratings themselves, the Stress Level Calculator covers recent stress across five specific prompts, and the Journaling Streak Calculator tracks the consistency of a reflection habit over time.