Using the activity record in your browser
The worksheet at myactivityrecord.com/try lets you keep an activity record right on this website, with nothing to install and no account. You choose one feeling to follow, then go hour by hour: note what you were doing, and rate how strong that feeling was from 0 to 100, or 0 to 10 using the Scale control next to the date.
These answers are about the website worksheet.
If you are using the Activity Record app on an iPhone, iPad, or Android device, see app support instead. The app and the worksheet are separate: they do not share data, and the app can do things a web page cannot.
How to fill one in
- Have a look at the example first, if you like. Before you have any entries of your own, the worksheet offers to load a sample record so you can see a filled-in day, the map, and the observations. Nothing about it is saved, and your own record is untouched. Choose “Back to my record” when you are done.
- Choose a feeling to follow. Pick one from the wheel or write your own. It can be anything you want to understand better: anxious, low, stressed, restless, content. There is no default, because which feeling is worth watching is yours to decide. You can change it later without disturbing what you have already rated.
- Work through the hours. For each hour, write briefly what you were doing, then drag the slider to rate how strong that feeling was during that hour. A few words is plenty: “commute,” “call with Dad,” “lay awake.”
- Fill it in as you go. Logging each hour as it ends, or as close to that as you can, gives the most accurate record. If you miss some hours, filling them in later by walking through them in order is still worth doing. Skipped hours are fine and stay visible as gaps.
- Watch the map. The intensity map at the top fills in as you rate, giving you the shape of the day at a glance. Select any hour there to jump straight to it.
- Come back tomorrow. The record accumulates day by day in this browser. Use the arrows or the calendar to move between days.
- Read the observations. Once you have rated roughly eight hours across a few days, plain-language observations appear about times of day, days of the week, the activities that tend to accompany higher and lower ratings, and, once there are two weeks to compare, how this week went against the one before.
- Keep a copy. Download a PDF to print or bring to an appointment, a CSV to open in a spreadsheet, or a backup file you can restore later or load into the app.
For the reasoning behind each step and a filled-in example day, see how to keep an activity diary. If you would rather work on paper, there are printable sheets.
What to expect
This is a personal record, not a test or a diagnosis. The observations only describe what you yourself recorded, in plain language, and they stop short of interpretation on purpose. They will tell you that your ratings were higher on the hours you wrote “meetings,” but not what that means for you. That part is yours, and it is often the part worth bringing to a therapist.
Patterns can start to show after a few days, but expect a week or two before they are worth much. Days where you log only a few hours still count.
Frequently asked
Is my record saved, and where?
It saves automatically in the browser you are using, on your device. There is no account and nothing is uploaded. See the website privacy policy.
Can I lose it?
Yes. Because it lives in browser storage rather than an account, your browser can clear it. The most common causes are seven days of using Safari without visiting the page, private or Incognito browsing, clearing your browsing data, and losing or resetting the device. The seven-day rule applies to nearly every browser on iPhone and iPad. A different browser or device will not show it either, though that is separation rather than loss. The worksheet lists every cause. Download the backup file now and then if you are keeping this up over weeks.
Can anyone else read what I write on the worksheet?
Not over the internet. Nothing you type is uploaded, and there is no account, so no one can see it over the network, including us. On the device itself it is a different question: the worksheet has no lock, so anyone who picks up that phone or sits at that computer and opens the page can read what is there. If you share a device, that is worth knowing. The app can be locked behind Face ID, Touch ID, or a passcode on Apple devices, and a fingerprint, face, PIN, or pattern on Android.
Can I move my record to the app, or to another computer?
Yes. Choose “Download backup file” on the worksheet, then use Restore from a backup in the app’s Settings, or “Restore from file” on the worksheet in the other browser. It works the other way too: a backup saved from the app can be restored here.
Can the website remind me to log my hours?
No. A web page cannot send you reminders once you close the tab, and building that would mean collecting your data on a server, which this site deliberately does not do. The app, on iPhone and iPad or Android, can remind you up to twelve times a day, and a reminder can open straight to that hour.
Can I track more than one feeling?
You follow one feeling at a time, which is what makes the patterns readable. You can also rate pleasure and mastery, and note any other feelings for an hour. Each rating remembers the feeling it was made under, so if you switch, your earlier ratings keep their original meaning rather than being relabeled.
What can I download?
Four things. The PDF is a report for one day or a range of days. It shows the hour-by-hour record and can include the intensity map and the observations. Print it straight from the worksheet, or save it to bring to an appointment. The image is a picture of the day’s intensity map on its own. The CSV is the same data as plain rows for a spreadsheet. The backup file is the complete record, which you can restore here later or load into the app.
Is this a diagnostic tool?
No. It is a personal record. Nothing here is medical, psychological, or clinical advice, and no diagnosis or treatment is provided.
Does it work on my phone?
Yes. The worksheet works in a mobile browser, though the app is a better fit for logging on the go.
How do I delete what I have written?
“Clear data” on the worksheet lets you erase the day you are looking at, a date range you choose, or everything at once. It tells you how many days and logged hours will go before you confirm, and offers to download a backup first. Clearing everything also resets the feeling you follow. If you would rather do it from outside the page, clearing this site’s data in your browser settings has the same effect. Because nothing is stored on our side, there is nothing for you to request from us and nothing for us to delete on your behalf.
Why does it keep suggesting I download a backup?
Once you have a few days recorded, the worksheet reminds you to keep a copy, because browser storage can be cleared without warning. Downloading one, or choosing “Not now,” puts the reminder away for a week.
What if I am struggling?
Nothing you write is seen by anyone else, including us, so no one can notice if you are struggling or respond to what you write. If you may be in crisis, contact your local emergency number or a crisis line now. In the United States, call or text 988, the Suicide and Crisis Lifeline, which also offers help in Spanish. In the UK and Ireland, call Samaritans at 116 123. Elsewhere, findahelpline.com lists free lines by country. On your own or with a therapist covers when to get support.
Contact
Email hello@myactivityrecord.com and we are happy to help.