One line a day
The format is 08/27/2026 | mood 6 | sleep 6.5 | note. The words mood and sleep can be left off, in which case the two numbers are read in that order. Either value on its own is fine, so you can track only sleep, or only mood, or start with one and add the other later. Hours can be written as 6.5, 6h 30m or 6:30, and the mood scale is whichever of 0-10, 1-5 or 0-100 you set at the top. The last field is free text and it survives into the table, the printed sheet and the copyable output. Order does not matter, since everything is sorted by date, and two lines carrying the same date are averaged together with their notes joined.
What the averages and the rolling column are
The overall figures are plain means, medians, maxima and minima over every day that has a value. The 7-day columns average each date together with any logged days in the six before it, which flattens the day-to-day movement that a single event can cause. Where the log has gaps that column sits on only one or two values and stays as jumpy as the raw number. The first-half against last-half comparison is exactly that and no more: two means from two halves of your list. It is not a trend line, it carries no statistical claim, and over a short log it will move for no reason at all.
The correlation, and what it cannot tell you
When a day has both a mood score and a sleep figure, the pair is used to compute a Pearson correlation coefficient across all such days. It runs from -1 to 1 and measures one thing: how closely the two columns rose and fell together. Words like weak and moderate are conventional labels for the size of that number and differ between fields. None of it says anything about cause. A positive figure is equally consistent with sleep affecting mood, with mood affecting sleep, and with something else entirely — a week off, a deadline, an illness — moving both at once. Nothing in a coefficient can separate those, and this page does not try to. Under ten paired days the value swings widely, so it is not worth reading until a few weeks have accumulated.
What this is for
It is a formatting tool. It turns a pile of daily lines into totals, counts and a sheet you can print, so that a conversation with a clinician can start from dates rather than from what you happen to remember in the room. It does not screen for anything, does not compare you to any instrument, and does not interpret a single number on this page. Mood scores are not comparable between people in any case; the scale is whatever you decided it meant, so the only useful comparison is your own numbers against your own numbers, kept on a consistent basis. If low mood or trouble sleeping has run for weeks, or is interfering with ordinary life, that belongs with a doctor rather than with a spreadsheet, and in the US the 988 Suicide and Crisis Lifeline is available by call or text at 988 at any hour.
Questions people ask
What should a mood score be based on?
Nothing in particular, so long as you stay consistent with yourself. A common approach is to put the middle of the scale at your ordinary baseline and rate above or below it. What matters far more than the definition is not moving the definition — rating generously one week and harshly the next produces a shape that is about your rating, not your weeks. Picking a fixed time of day helps too; before bed or the next morning both work.
Can I record only one of the two?
Yes. Lines with a single value contribute to that value alone, and the correlation only uses days that carry both. Starting with sleep and adding mood later works fine. Bear in mind the coefficient needs a reasonable number of days with both before it stops jumping around.
Does this tell me whether something is wrong?
No, and it is not built to. It reports averages, ranges and counts on the numbers you typed. Nothing here is a screening instrument or a diagnosis, no threshold on this page has clinical meaning, and the short-night threshold is a counting line you chose yourself. Anything that has been going on for weeks or is affecting daily life belongs with a clinician.
Is any of this saved?
None of it. The arithmetic runs inside your browser, nothing is transmitted, and a refresh empties the boxes. That is deliberate for this tool in particular. To carry a log forward, copy the text output into a note on your own device and paste it back next time — the format reads straight back in.