CBT Check-In Workbook

A Simple Daily Check-In for Mood, Energy, and Symptoms (Before CBT Steps)

A daily check-in is your “before picture.” It helps you map what’s going on in your body and mind today, so you don’t guess when it’s time to do CBT steps. When you can name your mood, energy, and symptoms in a quick, consistent way, the CBT choice gets easier - because you’re matching the tool to the state you’re in, not forcing yourself to do the same thing every day.

In practice, you’ll track three signals: mood, energy, and symptoms. Then you’ll write one short “what’s most active right now?” line. That one line matters because it tells you what CBT target fits best (thoughts, behaviors, coping, or basics like sleep/food). Key takeaway: Your daily check-in is the switchboard - mood, energy, and symptoms tell you which CBT step to use next.

Use this structure as your map:

1. Mood (0-10): How bad/good it feels right now (not how you wish it felt).

2. Energy (0-10): How much fuel you have right now.

3. Symptoms (0-10 each): Pick 3-5 that actually show up for you (and rate them).

4. Top signal: One sentence naming what’s driving the day (e.g., “Anxiety + body tension are loud,” or “Low energy is killing momentum.”)

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Your Turn: Do a 5-Minute Daily Check-In (Fill It In)

Time required: 5-7 minutes

Materials needed: Pen + paper (or a notes app). If you already have a symptom list from earlier, use it.

Before you start: pick a time you can repeat. Most people do better when it’s around the same moment each day. Examples that work: right after meds, after breakfast, or before evening meds.

Steps

1. Set the date and time. Write: “Date: __ / Time: __.”

2. Rate your mood (0-10).

Write: “Mood: ___/10”

(0 = worst you can imagine today; 10 = best you can imagine today.)

3. Rate your energy (0-10).

Write: “Energy: ___/10”

(0 = no usable energy; 10 = strong enough to do normal tasks.)

4. Rate your symptoms (0-10 each).

Choose 3-5 symptoms you commonly notice. Rate each one for right now.

Copy this line format and fill it in:

• Symptom A (__): _/10
• Symptom B (__): _/10
• Symptom C (__): _/10
• Symptom D (optional, __): _/10
• Symptom E (optional, __): _/10

5. Pick your top signal (one sentence).

Write one sentence that answers: “What’s most active right now?”

Keep it plain and specific (no big explanations yet).

6. Mark what feels “useful” today.

Circle one option: Basics / Thoughts / Actions / Coping

(This is just a label for now - you’ll choose the exact CBT step later.)

Completed example (copy the format)

> Date: 6/11, Time: 9:10am

> Mood: 3/10

> Energy: 2/10

> Symptoms:

> - Anxiety (tight chest): 7/10

> - Intrusive thoughts (repeating worries): 6/10

> - Sleep hangover (heavy body): 8/10

> Top signal: “My chest tension and sleep hangover are driving everything this morning.”

> Useful today: Basics

Quick check for “done”

You’re finished when you have: (1) mood number, (2) energy number, (3) 3-5 symptom ratings, and (4) one top-signal sentence.

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Applying the Check-In in Real Life (So It Actually Changes What You Do)

If you only track when you feel okay, the tracker becomes useless - because CBT steps are most helpful when things are rough. So use the check-in at moments where you’d normally start guessing: when you wake up, before a stressful task, after an argument, or when you notice symptoms ramping.

Here are a few situations and what you should expect to happen after you check in:

Scenario 1: Morning crash

You wake up and feel flat, heavy, and slow. Your check-in might show Mood 2/10, Energy 1/10, sleep hangover 9/10. Expected outcome: you’ll label Basics as useful (instead of forcing “thought work” when your brain is running on low battery). Basics might mean focusing on the smallest stabilizers you can do that day (food, water, a short reset routine). The win is not “feeling better instantly.” The win is choosing the right starting point.

Scenario 2: Anxiety spike before leaving home

You notice restlessness and tightness. Your check-in might look like Mood 4/10, Energy 6/10, anxiety 8/10, intrusive thoughts 7/10. Expected outcome: the top signal will likely point to “anxiety + thoughts,” and your label might tilt toward Thoughts or Coping. That helps you aim CBT where it fits - rather than trying to “solve everything” while your nervous system is loud.

Scenario 3: After a conversation that went badly

You replay what you said. Your check-in might show Mood 3/10, Energy 3/10, shame 8/10, intrusive replay 7/10. Expected outcome: you’ll see the pattern: low energy + shame/replay. Your next CBT step will match that - often by starting with grounding/coping or a small behavior shift before deeper thought disputing....