Mood Map
Place your mood on two axes — your energy and your positivity — and see it clearly.
We tend to compress all our feeling into one word: “fine” or “tired.” But within you two separate dimensions move together: how much energy you have (calm ↔ charged), and how positive you lean (heavy ↔ light). Placing your dot on both axes, you may notice a gentle paradox: being calm yet drained, or eager yet tense at once. This small separation gives you a precision that reveals what you truly need — the calm-drained need rest, the charged-tense need release. What is worth your reflection is how your dot moves across days, not within a single one.
Tool card
Daily, or whenever you want to capture your mood more precisely than “fine”.
1 minute
Separates energy from positivity, revealing a key distinction: calm yet drained, or eager yet tense.
Adapted from Russell’s Circumplex Model of Affect — simplified (energy ≈ arousal, positivity ≈ valence)
Does not measure depression or mood disorders; it is a momentary snapshot, not a clinical screen.
Not a substitute for therapy; for acute distress consult a professional.
Source: Circumplex Model of Affect (Russell) · A developmental reflective framework, not clinical assessment.
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