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Layer 2: Cognitive & Emotional Awareness

Tracking Your Internal Weather

Date

Day of Week

Morning Check-In

Within 1 hour of waking

Mood State

Calm/Neutral Anxious/On Edge Flat/Numb Irritable/Agitated Overwhelmed Other:

Cognitive Clarity (1-5)

1 = Foggy, can't think straight | 3 = Functional but slow | 5 = Sharp, clear thinking

1

2

3

4

5

Physical Signals (any present?)

Racing thoughts Tight chest/shallow breathing Heavy/exhausted feeling Restless/can't settle None notable

Midday Check-In

Noon - 2pm

Current State

🟩 Stable

🟨 Struggling

🟥 Crisis

If yellow/red, what shifted?

Cognitive Capacity Right Now

Complex

Moderate

Simple Tasks Only

Evening Reflection

Before bed

Dominant Mood Today

Cognitive Capacity Overall (1-5)

1

2

3

4

5

Notable Triggers or Amplifiers

Early Warning Signs Observed

Thought Patterns Noticed

Rumination/stuck thoughts Catastrophizing All-or-nothing thinking Self-criticism spiral Withdrawal impulse None/manageable

Connection to Layer 1

Did physical baseline affect mental state today?

Yes - sleep/meds/food/pain clearly impacted mood Unclear No - mental state seems independent

One-Line Note (optional)

Remember: This data isn't evidence you're failing. It's intelligence about how your brain actually operates so you can work with reality instead of against it.

Weekly Review: Look across 7 days to spot trends - not to judge individual days.

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Still • Process over goals