Daily Emotion Log

Use this worksheet each day to record moments when you notice your feelings. Be honest and specific to build self-awareness.

Date: ___________________________

Entry 1

Time: ______________________

Emotion(s) Experienced: ______________________

Intensity (1 = low, 5 = high): _____

Context / Situation:

Entry 2

Time: ______________________

Emotion(s) Experienced: ______________________

Intensity (1 = low, 5 = high): _____

Context / Situation:

Entry 3 (optional)

Time: ______________________

Emotion(s) Experienced: ______________________

Intensity (1 = low, 5 = high): _____

Context / Situation:

Daily Reflection

1. What patterns did you notice in your emotions today?
   
   
   
   
   
   
   
   
   
   
   
2. Which situation or trigger had the strongest impact on your feelings? How did you react?
   
   
   
   
   
   
   
   
   
   
3. What strategy or action helped you manage your emotion? What could you try next time?
   
   
   
   
   
   
   
   
   
4. One personal goal for tomorrow’s emotion tracking: ______________________
   
   
   

Trigger Reflection Prompts

Use these prompts after completing your Daily Emotion Log entries to deepen your understanding of what sparks and shapes your emotions.

1. Which emotion from today surprised you most? Describe the situation that triggered it in detail, including what was happening around you and how you felt in the moment.
   
   
   
   
   
   
   
   
   
   
   
2. What physical sensations (heart rate, breathing, tension, etc.) accompanied this emotion? Explain how noticing these sensations helps you recognize the emotion sooner.
   
   
   
   
   
   
3. Identify any thoughts or beliefs that might have intensified this emotion (e.g., “I’m not good enough,” “They don’t care about me”). How could you reframe or challenge these thoughts next time?
   
   
   
   
   
   
   
   
   
   
   
4. Think of one new strategy you could use if this trigger happens again (deep breathing, walking away, positive self-talk, etc.). How will you put this strategy into practice?

1. How might understanding and responding differently to this trigger help you in other areas of your life (schoolwork, friendships, goals)? Describe at least two ways.
   
   
   
   
   
   
2. Set one concrete goal for today’s emotion-tracking practice based on what you learned from these reflections. _________________________________
   
   
   

Group Pattern Analysis Discussion

Purpose:
Guide students to collaboratively identify common emotions and triggers from their logs, explore group trends, and develop supportive strategies.

Materials:

• Chart paper or whiteboard with columns for “Emotion,” “Trigger,” and “Coping Idea”
• Anonymized highlights from student Daily Emotion Log
• Markers or sticky notes

Discussion Norms:

• Listen respectfully without judgment
• Speak using “I” statements (“I noticed…”) to own your observations
• Maintain confidentiality: only share what volunteers offer

1. Review & Chart Data (3–4 minutes)

• Invite 4–5 volunteers to read aloud one emotion and its trigger from their logs (remain anonymous).
• As each volunteer shares, record the emotion in the first column and the trigger in the second column.
• Use different colors or sticky notes to show repeats of the same emotion or trigger.

Facilitator Tip: Encourage brevity and clarity. Prompt: “Can you sum up that trigger in just a few words?”

2. Identify Patterns (3 minutes)

• Question: “Which emotion appears most often on our chart? What might make it so common?”
  
  
  
  
  
  
• Follow-up: “Do you see any clusters of triggers? For example, similar situations or times of day?”
  
  
  
  
  
  

Facilitator Prompts:

• “Notice any surprises?”
• “What connections do you see between these triggers?”

3. Explore Impact & Insights (3 minutes)

• Question: “How do these frequent emotions affect our day-to-day school life or friendships?”
  
  
  
  
  
  
• Follow-up: “Are there particular triggers that feel especially challenging? Why?”
  
  
  
  
  
  

Discussion Moves:

• Ask quieter students: “How do you relate to these patterns?”
• Affirm each contribution: “That’s a valuable insight.”

4. Brainstorm Coping Strategies (4 minutes)

• In each row, add a third column for “Coping Idea.”
• Prompt: “Based on our reflections, what strategy could help when you notice this emotion or trigger?”
• Record suggestions (deep breathing, positive self-talk, quick walk, talking to a friend, etc.).

Follow-up:

• “Which of these strategies have you tried before? Which could you commit to trying this week?”
  
  
  
  
  
  

5. Action & Accountability (2 minutes)

• Ask each student to call out one strategy they’ll practice next week and add a checkmark by that row.
• Conclude: “Next session, we’ll revisit our chart—did these ideas help? What else should we try?”

Closing Question:

• “What is one insight you’ll take away from today’s discussion?”
  
  
  
  
  
  

Use this guide to facilitate a clear, student-centered analysis of group emotions and to empower students with actionable coping strategies.

Self-Tracking Reflection Rubric

Use this rubric to assess your daily emotion logs, depth of reflection, understanding of triggers, and goal-setting for next week. Circle the score that best describes your work.

Scoring Guide:

• 4 = Exemplary: Exceeds expectations in detail and insight.
• 3 = Proficient: Meets expectations with solid evidence of reflection.
• 2 = Developing: Partially meets expectations; needs more detail and analysis.
• 1 = Emerging: Does not meet expectations; requires significant improvement.

After scoring yourself, set one personal commitment to improve your practice next week based on your lowest-scoring area.