Tracking your mood, sleep, and daily routines can reveal early warning signs of bipolar episodes. Learn how this simple self-monitoring strategy can improve stability.
Bipolar disorder can feel unpredictable, but understanding your own patterns can make a big difference. While medication is often key to stabilizing mood episodes, tracking your daily experiences can give you valuable insight into how bipolar affects your life. By keeping notes on your moods, sleep, stress levels, and other factors, you may start to notice connections that help you navigate challenges more effectively.
Tracking isn’t just about collecting information — it’s about putting it to good use. Recognizing patterns and triggers can help you make minor adjustments to your daily routine, strengthen coping strategies, and communicate more effectively with your healthcare professional. The more insights you can share, the better your clinician can fine-tune your treatment to support your needs.
Self-tracking doesn’t have to be overwhelming. Small, consistent steps can lead to meaningful progress over time. Whether you’re new to it or looking for fresh approaches, here are six simple strategies to help you get started.
1. Keep a Physical Mood Chart
A physical mood chart is a daily log of your emotional ups and downs. You can draw one by hand or print a free template online. Jot down how you feel each day — along with any notes about what might be affecting your mood, such as sleep quality, stress at work, or changes in medication.
By regularly charting even subtle shifts — like when irritability creeps in, or you start feeling extra tired — you can catch early signs of depression, hypomania, or mania. This awareness allows you to take action sooner, whether by adjusting your self-care routine or discussing changes with your healthcare provider. Plus, mood charts provide a clear snapshot for medical appointments, helping your doctor fine-tune your treatment plan.
Research shows that tracking your moods improves self-awareness. In one study, people who monitored their emotional states recognized mood changes earlier, which helped them prevent full-blown episodes. Think of it as a simple, hands-on way to gain more control over your mental health.
If you prefer a structured approach to tracking, here are some resources where you can download free mood chart templates:
2. Use a Digital Tracking Tool
You might worry that daily tracking adds yet another chore to your routine. However, one qualitative study suggests that using an app or online tool for mood monitoring can provide deeper insights — without feeling overwhelmed. By letting you log your mood on your phone or computer, these digital tools can also track sleep habits, identify emotional triggers, and highlight significant life events, all in one place.
The same study found that people often feel more supported when using electronic tools to monitor their symptoms. Seeing patterns emerge on-screen — like how a packed social calendar or overwhelming to-do list ramps up your stress levels — can make it easier to spot early warning signs of a potential episode. With this real-time information at your fingertips, you can celebrate moments of stability, tweak your daily schedule, and reach out for support before things escalate.
If you’re looking for digital tools to help you track mood shifts, daily routines, or stress levels, here are a few apps that offer both free and paid options:
3. Track Your Sleep Patterns
Sleep plays a critical role in bipolar stability, and disruptions can often worsen symptoms. To get started, track your sleep duration along with your bedtime and wake-up time. Experts agree that keeping a consistent sleep schedule — yes, even on weekends — is one of the best ways to support healthy rest. Over time, logging this information will help you see whether you’re maintaining that routine or drifting off track.
It’s also helpful to note the quality of your rest — were you tossing and turning, or did you sleep soundly? — as well as any naps you take during the day.
Combining this information with your mood chart can reveal powerful connections, like how a restless night might trigger anxiety or irritability the next day. Sharing these details with your clinician makes it easier to work together on solutions, whether light therapy, melatonin supplements, or adjusting daily habits to enjoy more consistent, restorative sleep.
Wearable devices like smart rings or watches (such as Fitbit) can track sleep patterns but can be costly. A more budget-friendly option is to use a sleep-tracking app on your phone.
Here are a few apps that offer both free and paid options:
4. Document Daily Life Events and Social Stressors
Big or small, daily happenings can play a significant role in how you feel. Make a habit of writing down notable events — anything from a stressful meeting at work to an argument with a friend or even minor annoyances like unexpected traffic. By connecting these observations to your mood changes, you’ll see patterns in how external factors affect you.
This awareness empowers you to prepare for and lessen the impact of future stressors. For example, if you notice that social overstimulation often heightens your irritability, try planning quieter, low-key days after big gatherings. Recognizing and documenting these triggers gives you the best chance to maintain balance and reduce the likelihood of slipping into a more intense mood episode.
5. Record Your Treatments
Keeping a detailed log of all your treatments, including medications and therapy appointments, can offer a comprehensive view of your overall well-being. Note the dosage and timing of any medications — whether they’re specifically for bipolar disorder or not — along with details about any therapy sessions, such as frequency or key takeaways.
Tracking your treatments makes it easier to spot if missed medication doses or therapy schedule changes line up with shifts in your mood. For instance, taking a mood stabilizer inconsistently might coincide with increased irritability or instability. And noting how you feel after therapy can highlight what’s working and what might need adjustment.
6. Use a Social Rhythm Chart
Interpersonal and social rhythm therapy (IPSRT) focuses on stabilizing your daily routines — an important piece for managing bipolar disorder. With a social rhythm chart, you’ll track things like sleep, meals, exercise, and social interactions alongside your mood. Over time, patterns often become clear (for instance, late nights might trigger shifts in mood), and you can adjust your habits to stay on a more even keel.
An older study published in JAMA Psychiatry found that people with bipolar and using IPSRT went longer between mood episodes. Other research also links this therapy to better mood stability, fewer symptoms, and improved social functioning.
Here are a few key ways a social rhythm chart can support your well-being:
- Supports Circadian Rhythms Sticking to regular routines can help regulate your body’s internal clock, which is often disrupted in bipolar disorder.
- Identifies Triggers and Patterns Tracking your daily rhythms allows you to pinpoint which help keep your mood steady and which ones might cause fluctuations.
- Improves Mood Management Having a clear structure to your day encourages healthy habits — like sticking to your medication schedule — so you feel more in control.
Maintaining regular daily rhythms can profoundly benefit those with bipolar disorder. Research shows that routine is a cornerstone of stability, as it helps regulate mood by reinforcing healthy sleep-wake cycles and reducing stress.
By keeping tabs on your day-to-day rhythms, you’ll gain valuable insights into what helps you stay balanced — enabling you to make informed choices that support your well-being.
For a structured way to establish and maintain routines, Chris Aiken, MD, offers a social rhythm therapy worksheet in his book, The Depression and Bipolar Workbook.
Editorial Resources and Fact-Checking
- Schueller SM et al Understanding People’s Use of and Perspectives on Mood-Tracking Apps: Interview Study. JMIR Mental Health. August 2021.
- Geerling B et al. How to Make Online Mood-Monitoring in Bipolar Patients a Success? A Qualitative Exploration of Requirements. International Journal of Bipolar Disorders. December 1, 2021.
- Frank E et al. Two-Year Outcomes for Interpersonal and Social Rhythm Therapy in Individuals With Bipolar 1 Disorder. JAMA Psychiatry. September 2005.
- Wai Li T et al. Coping Resources Mediate the Prospective Associations Between Disrupted Daily Routines and Persistent Psychiatric Symptoms: A Population-Based Cohort Study. Journal of Psychiatric Research. May 24, 2022.
UPDATED: Originally posted February 26, 2017