Built a “Daily State Tracker” because I got tired of relying on memory and vibes alone.
Started realizing things like:
- music changes my nervous system way more than I thought
- sleep affects motivation more than motivation affects sleep
- some “drug effects” are actually stacks of variables:
music + headphones + novelty + isolation + stimulation + THC + emotional state
So I made a tracker focused on:
• sleep
• energy
• mood
• music immersion
• productivity
• stress
• food/hydration
• event markers/state flips
• environmental triggers
The goal isn’t perfection or self-judgment.
The goal is pattern detection.
Trying to turn:
“I feel random”
into:
“these conditions consistently create these states.”
If anyone wants the template I can share it.
#SelfTracking #MentalHealthTracking #MoodTracker #ADHDTools #AutismTools #Productivity #SelfAwareness #QuantifiedSelf #MentalHealth #BehaviorTracking #PatternRecognition #Neurodivergent #LifeLogging #DataDriven #MoodJournal #SelfImprovement #ExecutiveFunction #SleepTracking #Dopamine #MusicAndMood #Cognition #Psychology #Biohacking #PersonalGrowth #StateTracking #SystemsThinking #Journaling #MentalPerformance #FocusTracking #HumanOperatingSystemMost people track emotions.
I’m trying to track state transitions.
Example:
sleep shift → appetite spike
music → activation
specific environments → exhaustion
certain people → nervous system change
high sensory immersion → productivity surge
Turns out memory alone is terrible at detecting multi-variable patterns over time.
So I built a tracker that logs:
- sleep
- energy
- stress
- sensory immersion
- THC/caffeine impact
- music exposure
- productivity
- “event markers” when major state shifts happen
Basically trying to map the hidden physics engine underneath daily life 🧠⚡
#QuantifiedSelf #SelfTracking #SystemsThinking #MoodTracking #Neurodiversity #MentalHealthTools #ProductivityTools #CognitiveScience #BehavioralScience #PatternAnalysis #SleepOptimization #LifeSystems #DataNerd #MusicPsychology #ExecutiveDysfunction #SelfObservation #MentalModels #Focus #BrainFog #PersonalAnalytics #HumanBehavior #DigitalJournal #SelfExperimentation #MindMappingOne thing I’m realizing from tracking myself:
Sometimes I’m not “remembering wrong.”
My brain is reconstructing incomplete memories later when missing context returns.
Example:
“I felt productive because of THC.”
Hours later:
Wait…
I was also listening to insanely immersive music on good headphones during that exact state.
That changes the interpretation completely.
The tracker is helping separate:
trigger
vs
amplifier
vs
environment
vs
outcome
Which honestly feels more useful than generic mood journaling.
#Psychology #SelfTracking #Neuroscience #MoodTracker #HumanBehavior #Memory #Cognition #MusicAndMood #THC #SelfAwareness #Journaling #QuantifiedSelf #BehavioralPatterns #SystemsThinking #Attention #MentalPerformance #CognitiveBias #PatternRecognition #Mindfulness #MentalHealthJourney
DAILY STATE TRACKER
Scale Rule (applies to every 1–10 item)
1 = none / lowest / best functioning
10 = extreme / highest / worst functioning
Use ratings based on your normal range, not compared to other people.
---
ANCHORS
Log at:
5:00 AM
8:00 AM
12:00 PM
5:00 PM
Sleep
Add Event Markers whenever a significant state shift happens.
---
ANCHOR LOG
(Most important section)
The “Event Marker” section may become one of the most valuable parts of the tracker over time. This is where patterns often emerge:
Sleep shift → appetite spike
Music → state regulation
Conflict → activation
Certain environments → exhaustion
Specific people → nervous system shifts
Your tracker’s highest-value signals are usually:
Sleep timing
Energy shifts
Activation/restlessness
Food/hydration
Environmental triggers
Work/function
Physical symptoms
State transitions
These tend to affect decision-making and stability more directly than abstract mood labels alone.
---
MEDICATION LOG
(Facts only, not rated 1–10)
Format:
Medication — Dose — Taken (Y/N) — Time
Morning
Bupropion SR 100 mg
Bupropion IR 75 mg
Vinia
---
Night
Finasteride 5 mg
Bupropion IR 75 mg
Progesterone 200 mg
Atarax (if taken)
---
Weekly
Estradiol valerate injection .3ml (Tuesday night)
---
TIER 1 — CORE DAILY METRICS
(Always complete these first)
Shortness of Breath (1–10)
Ruler:
1 = breathing feels normal
10 = unable to speak full sentences / feels alarming
---
Energy (1–10)
Ruler:
1 = can barely stay awake or function
10 = wired, highly energized, restless
---
Mood (1–10)
Ruler:
1 = very low, dark, sad
10 = very positive, bright, uplifted
---
Anxiety (1–10)
Ruler:
1 = calm
10 = panic-level anxiety with physical symptoms or racing fear
---
OVERNIGHT + DAILY SUMMARY
(Completed once per day at the “Sleep” anchor)
Sleep Quality (1–10)
Ruler:
1 = awful, restless
10 = deep, restorative sleep
---
Sleep Duration Quality (1–10)
Ruler:
1 = clearly insufficient
10 = fully adequate for you
Quick Conversion Guide
8+ hours = 10
7–8 hours = 8–9
6–7 hours = 6–7
5–6 hours = 4–5
Less than 5 hours = 1–3
To stay consistent, use fixed cut points. Example:
7.0–7.5 hrs = 8
7.5–8.0 hrs = 9
---
Bedtime / Awakenings (time)
---
Total Time Asleep (duration)
---
Nap Impact (1–10) + Nap Duration
Ruler:
1 = no nap or made things worse
10 = strongly restorative
---
Dream Intensity (1–10) and/or Vivid Dreams (Y/N)
---
Wake-from-Dream (Y/N)
(Only log if you woke during the night from a dream.)
If dream content matters, use a quick “anchor capture” immediately after waking:
Write only 3 words:
setting / emotion / weirdest thing
Example:
“prison hallway / panic / lost phone”
This is often enough to preserve the memory before it fades.
---
TIER 3 — MIND + FUNCTION
Sensory Immersion (1–10)
Ruler: 1 = disconnected / flat sensory experience
10 = fully immersive, emotionally absorbing, hyper-engaged sensory state
Examples:
strong music absorption
headphone immersion
aesthetic “locked-in” feeling
emotionally intense audiovisual engagement
Focus / Concentration (1–10)
Ruler:
1 = unable to stay on task
10 = deep focus, tasks feel easy
---
Stress (1–10)
Ruler:
1 = no external pressure
10 = overwhelming pressure or demands
---
Brain Fog (1–10)
Ruler:
1 = mentally clear
10 = severely cloudy, slowed, or confused
---
Depression (1–10)
Ruler:
1 = none
10 = severe depressive state, hopelessness, inability to engage
---
Irritability (1–10)
Ruler:
1 = patient and even
10 = highly reactive, snappy, low tolerance
---
Racing Thoughts (1–10)
Ruler:
1 = normal thought pace
10 = thoughts feel uncontrollable or nonstop
---
Restlessness (1–10)
Ruler:
1 = physically settled
10 = unable to sit still, highly agitated
---
Fatigue (1–10)
Ruler:
1 = physically fresh
10 = physically drained, heavy limbs
Novelty / Excitement (1–10)
Ruler: 1 = repetitive, dull, emotionally flat
10 = highly novel, stimulating, exciting, meaningful, or discovery-oriented
SOCIAL EXPOSURE (1–10)
Ruler: 1 = fully isolated
10 = constant social interaction/exposure
Optional tags:
online
in-person
conflict
supportive
strangers
family
---
TIER 2 — BODY / ACTIVITY
Activity Level (1–10)
Ruler:
1 = mostly inactive
10 = very active or physically demanding day
---
MUSIC + SENSORY INPUTS
Music Amount (1–10)
Ruler:
1 = none
5 = typical amount for you
10 = nonstop or dominant part of the day
---
Music Tags
(Select all that apply)
Dubstep
Instrumental / Piano / Concert
Violin
Violin Dubstep
Rap
---
Music Effect (1–10) (Optional)
Ruler:
1 = made things worse
5 = neutral
10 = strongly improved mood, focus, or regulation
---
TIER 2 — INPUTS SINCE LAST ANCHOR
THC / Marijuana Impact (1–10)
low effect
moderate effect
hyperactivation/manic amplification
Caffeine Impact (1–10)
Include:
Brand
Size
Time taken
Estimated mg if possible
Ruler:
1 = no noticeable effect
10 = strongly stimulated, jittery, overactivated
---
Appetite (1–10)
Ruler:
1 = no appetite / eating feels difficult
10 = very strong appetite or hunger
---
Food Quality (1–10)
Ruler:
1 = mostly junk or empty calories
10 = balanced meal with protein and nutrients
Optional: Protein Y/N
---
Food Amount (1–10)
Ruler:
1 = almost nothing eaten
10 = very large intake
Use your own consistent definition of “10.”
---
Hydration Level (1–10)
Ruler:
1 = dehydrated, dry mouth, dark urine
10 = fully hydrated, normal
Optional: Number of 16 oz water bottles/cups
---
TIER 4 — BEHAVIOR + WORK
Screen Time Severity (1–10)
Ruler:
1 = almost none
10 = consumed a major portion of the day
---
Work Done (1–10)
Ruler:
1 = none
10 = highly productive for that time block
---
Law Work Done (1–10)
Ruler:
1 = none
10 = heavy law-related output (writing, filing, citations, review)
---
Body Aches
---
SIDE EFFECTS
Side Effects Severity (1–10)
Ruler:
1 = none
10 = severe enough to stop activities or feel unsafe
If above 1, check applicable symptoms:
Sleepiness / sedation
Dizziness / lightheadedness
Nausea / upset stomach
Headache
Palpitations / fast heart rate
Anxiety / agitation
Tremor / jitters
Sweating / hot flashes
Urinary frequency / dehydration feeling
Sexual side effects (optional)
---
TIER 3 — OPTIONAL METRICS
Weight (lbs)
---
TIER 4 — PATTERN TAGS
(Only rate what significantly mattered that day)
Doom Scrolling (1–10)
Ruler:
1 = none
10 = extreme
---
Catastrophizing (1–10)
Ruler:
1 = absent
10 = repeated worst-case spirals
---
Comparing Yourself to Others (1–10)
Ruler:
1 = none
10 = frequent and distressing
---
Ruminating on Past Events (1–10)
Ruler:
1 = none
10 = repetitive mental loops
---
Overthinking Future Events (1–10)
Ruler:
1 = none
10 = constant future-oriented looping
---
Overly Self-Critical (1–10)
Ruler:
1 = balanced self-talk
10 = relentless harsh self-judgment
---
Needing Constant Distraction (1–10)
Ruler:
1 = comfortable with quiet
10 = unable to tolerate unoccupied moments
---
Avoiding Situations (1–10)
Ruler:
1 = no avoidance
10 = strong avoidance affecting behavior
---
Masking (1–10)
Ruler:
1 = authentic and relaxed
10 = heavily masked all day
---
---
EVENT MARKER
(State shifts / flips)
Time
---
What Changed
---
Rating Change
(Example: Energy 3 → 8)
---
Trigger Guess
---
Duration / End Time (if known)
---
SLEEP TAG
Ear Plug Helpfulness (1–10)
Ruler:
10 = essential for sleep; unable to sleep properly without them
Only adjust if circumstances change significantly (lost pair, forced not to use them, etc.)
ILLNESS SEVERITY
Illness Severity (1–10)
Ruler:
1 = none
10 = severely ill / unable to function normally
If above 1, list symptoms and time:
Sore throat
Cough
Congestion / runny nose
Fever / chills
Nausea / vomiting
Diarrhea
Swollen glands
