Quantified Feelings Tracker Template
“You can’t manage what you can’t measure” - Peter Drucker
One of the biggest unlocks for me has been journaling daily - checking in with myself and processing my feelings. But it was impossible to see patterns or to clearly see how some of my new habits were impacting things like my energy, relationships, and mood. So, I started tracking and quantifying my feelings. I created a template to do this, and now I’m sharing it with you.
Why track feelings?
Sometimes, it can feel like life is stuck in a loop and it's easy to create stories like:
“My relationship is so hard. We fight every day”
“I am miserable at my job. I only have bad days”
“I’ve felt really low energy. Not sure for how long, actually”
Tracking your feelings can help with self-awareness and ground our narratives in reality. Do you feel work has been really stressful for a long time? Track your level of stress at work each day and determine if there's a pattern. Have you been struggling with feeling productive? Start giving yourself a number for how productive you felt each day to get a baseline to improve.
The perfect complement to starting new habits
If you have started or plan to start new habits, it’s powerful to see if your feelings change. The rating you give each day is subjective. That's the point. Unlike tracking habits or goals which should be more objective (did you do it or not?), this helps track and quantify our feelings or other more subjective goals.
It can help us to determine whether a tactic is working, i.e. "I started meditating to feel less anxious. On the Quantified Feelings tracker, I give myself a number 1-10 each day for anxiety. After meditating regularly for the last month, I can see that my anxiety levels feel lower".
It's also powerful for the reverse narrative: "I've been exercising every day but haven't lost weight. This is pointless. On the Quantified Feelings tracker, I give myself a number 1-10 each day for energy. I do see that my average energy has gone up significantly since exercising. That's a benefit that's worth it to me. I will stick with it and figure out how to adjust other habits for weight loss".
So, this is perfect for things like “non-scale victories” (NSV), lifestyle or behavioral changes.
Some goals or outcomes are “fuzzy”. That’s okay.
Being more present. Eating more intentionally. Helping your child regulate their emotions. Not all goals are easily measured or quantifiable. This tracker changes that and unlocks your ability to see your progress over time and recognize patterns in your own behavior.
Start tracking and quantifying your progress on things like:
- Anxiety
- Energy
- Creativity
- Productivity
- Work Stress
- Partner Communication
- Peaceful Household
- Being Present
- Parenting
- Anger
- Optimism
- Focus
- Integrity
- Family Connection
- Partner Connection
- Motivation
How does it work?
- You determine the specific feelings or goals you want to track
- Each day you enter a rating, number 1-10. This is a great bed-time ritual.
- The tracker will show you an overall average for the year, as well as a monthly average.
- Reflect on your patterns. Allow yourself to get grounded in reality to help identify areas you want to improve.
Access to my template for unlimited use