Try This Useful Hack To Track Your Mental Health

Using your smart phone is a great way to keep a track of your wellbeing

I am delighted to publish another post on Fog of Mind, my mission to help people with poor mental health. When you feel low, disorganised, or foggy, the last thing you need is a complicated system. Here’s another trick I’ve picked up over the years.

You need something simple. Free. Already on your phone.

That is why I use Apple Notes.

It is built in. It syncs across iPhone, iPad and Mac. It loads fast. No friction. No subscription. No learning curve.

If you are not on iOS, Google Keep works in exactly the same spirit. The tool matters less than the habit.

This is about creating headspace.

Why Tracking your Mood on your Smartphone Works

When mood dips, organisation usually goes with it.

You stop planning.
You stop reflecting.
You react instead of choosing.

A simple note can interrupt that slide.

Writing things down:

• Slows racing thoughts
• Creates distance from emotion
• Makes problems look smaller
• Turns vague stress into specific action

You do not need therapy language. You need clarity.

A Simple 3-Part Daily Note Structure

Create one new note each day. Title it using this format:

2026/02/20 – Check In

Using the YEAR/MONTH/DAY format keeps everything chronological and searchable.

Inside the note, use three short sections.

1. How Do I Feel? (2 minutes)

Be honest. No performance.

Examples:

• Flat but functioning
• Anxious about tomorrow’s meeting
• Tired and irritable
• Calm and focused

Do not analyse. Just capture.

The goal is awareness, not judgement.

2. What Is Taking Up Mental Space? (3 minutes)

List what is looping in your head.

• Email I have not replied to
• Health worry
• Money concern
• Argument replaying

When thoughts live only in your head, they grow.

When they sit in a note, they shrink.

3. One Simple Goal Today (1 minute)

Not ten goals.

One.

Examples:

• Go for a 15 minute walk
• Drink 2 litres of water
• Send the difficult email
• Book the GP appointment

Momentum restores confidence.

Use Folders Properly

Do not create vague folders like “Stuff” or “Team”.

Create clear containers:

• Mood Log
• Projects
• Health
• Finance
• Ideas

Clarity reduces friction.

If you want to go further, use hashtags inside notes:

• #anxiety
• #sleep
• #workstress
• #win

Over time, patterns emerge. You might notice that low mood tracks poor sleep. Or that certain meetings drain you.

That is insight.

The Weekly Reset (5 Minutes on Sunday)

Open the week’s notes.

Ask:

• What kept appearing?
• When did I feel most steady?
• What small win am I ignoring?

You are not looking for drama.

You are looking for patterns.

Patterns create perspective.

Why This Matters

Many people wait until things feel unbearable before they reflect.

Fog builds slowly.

Headspace is created early.

This is not therapy.

It is preventative maintenance.

A two minute check in can stop a two week spiral.

If You Feel Too Low to Write

Make it even simpler.

Open Notes and type one sentence:

“I feel sluggish today.”

That is enough.

The act of naming your state is a form of control.

And control restores stability.

Final Thought

You do not need another app.

You need a habit.

Use what is already in your pocket.

Create small clarity every day.

That is how you get your life back, one note at a time.

What's even better, is that you can recall on your notes during talks with loved ones for friens.

Help someone find headspace. Share this.

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