A mood tracker for the heavy stretches
Heavy days are information, not failures. Surviving one is enough. This is a soft way to notice the gray, and the moments it lifts.
Free · Log in a few taps · A report from 7 to 90 days, with a PDF
Sample reportLast 14 days
Mood by day
- Check-ins
- 14
- Glimmers
- 6 of 14
- Avg mood
- 2.9 of 5
Small things felt as good as, or better than, expected in 8 of 12 tries (67%).
01 · What you'll notice
What it keeps track of.
- Where your mood and energy sat today
- What the heaviness actually looked like
- Any small things that happened anyway
- How it really felt compared to what you expected
02 · Why it helps
Something firmer than a hunch.
Depression lies about the past, telling you nothing helped and nothing happened. A gentle daily check-in keeps a truer record. It catches the glimmers, the moments the gray lifts even briefly, and it notices when a small action felt less bad than the heaviness predicted. That gap between predicted and actual is quietly hopeful, and it is hard to see without writing it down.
03 · How it works
Three steps.
- Check in once a day: your mood, your energy, what the heaviness looked like.
- Note any small thing you did, and how it actually felt afterward.
- Over time your report shows your glimmers, your not-as-bad-as-predicted moments, and gentle patterns in what helps.
04 · The thinking behind it
What it's built on.
Grounded in behavioral activation, where small actions usually feel less bad than the gray predicts, and in the practice of catching glimmers (brief moments the heaviness lifts). It deliberately asks nothing about self-harm: an everyday noticing tool should not carry crisis pathways.
Specthrive's trackers are developed with a licensed clinical counselor (LPCC) on our founding team.
05 · Questions
Asked before starting.
Is this depression tracker free?
Yes. You can create a free account and start a daily check-in right away.
What if I miss days?
Missing days is expected and fine. The tracker shows gaps as gaps, never as zeros or a broken streak. There is nothing to fail.
Is this a substitute for professional help?
No. It is a gentle noticing tool, not treatment, and it does not diagnose depression. If you are struggling, please reach out to a professional or a crisis line.
Start with one thing.
No credit card required.