Mood Meter – Track Emotions on a Color Grid

A Mood Meter is a visual tool based on the RULER framework developed by the Yale Center for Emotional Intelligence. It plots emotions on a two-dimensional grid: the horizontal axis represents pleasantness (from unpleasant to pleasant), and the vertical axis represents energy (from low to high). By clicking on the grid, you can pinpoint exactly how you feel, building greater emotional awareness and vocabulary over time.

Red (top-left): High energy + unpleasant — emotions like anger, frustration, anxiety, and stress.
Yellow (top-right): High energy + pleasant — emotions like happiness, excitement, joy, and enthusiasm.
Blue (bottom-left): Low energy + unpleasant — emotions like sadness, tiredness, boredom, and loneliness.
Green (bottom-right): Low energy + pleasant — emotions like calm, peace, contentment, and gratitude.
Recognizing which quadrant you're in helps you understand and regulate your emotional state more effectively.

Regular emotion tracking builds emotional granularity — the ability to identify and label emotions with precision. Studies show that people with higher emotional granularity are better at regulating stress, making decisions, and maintaining healthy relationships. By logging your moods over time, you may notice patterns (e.g., "I consistently feel anxious on Sunday evenings") and take proactive steps to manage them.

Yes. All your mood entries are stored locally in your browser using localStorage. No data is ever sent to any server or third party. You have full control — you can delete individual entries or clear all data at any time using the controls in the history section. Your privacy is 100% protected.

Absolutely! The Mood Meter is fully responsive and optimized for mobile devices. The grid automatically resizes to fit your screen, and all touch interactions work smoothly. You can quickly log your mood on the go — it takes just a few seconds.

There's no strict rule — it depends on your goals. Some people find it helpful to check in 2–3 times a day (morning, midday, evening) to capture emotional shifts. Others prefer a once-daily reflection. Consistency matters more than frequency. Even one mindful check-in per day can significantly boost your emotional awareness over weeks and months.

RULER stands for Recognizing, Understanding, Labeling, Expressing, and Regulating emotions. It was developed at Yale University and is used in schools and workplaces worldwide. The Mood Meter is one of RULER's core tools. It helps people develop the first three skills: recognizing emotions in themselves, understanding what causes them, and labeling them with nuanced vocabulary.

Currently, you can view all your mood history directly in the table below the grid. For a full export, you can use your browser's developer tools to copy the localStorage data, or take screenshots of your history. A built-in CSV export feature is planned for a future update. If you'd like to analyze your long-term emotional patterns, the history table provides a clear chronological view.