Activity diary worksheet
An activity diary, also called an activity record, is an hour-by-hour account of what you were doing and how you were feeling. You can keep one here for free, right in your browser. Choose one feeling to follow, then move through the day: note the activity, and rate how strong that feeling was from 0 to 100, or 0 to 10 if you prefer a shorter scale. You can add pleasure and mastery ratings too, and each hour has room for a note and any other feelings you noticed, the same things the app records. The intensity map, a shaded grid of your hours, fills in as you go. Patterns start to show after a few days, and you can download a PDF to keep or bring to an appointment.
Nothing to install, no account, and nothing you type leaves your browser. New to this? Read how to keep an activity diary, or use a printable sheet instead.
Before you start
What you write here is saved only in this browser, on this device. It is not backed up anywhere, and it does not sync to your other devices or to the app.
Browsers erase this kind of storage on their own. It is worth knowing the ways that happens before you rely on this.
You appear to be browsing privately. Everything you enter here will be erased the moment you close this window.
What can erase your record
- Private or Incognito browsing. Everything is cleared as soon as you close the window.
- Clearing your browsing data. Any option that clears cookies and site data takes this with it.
- A browser set to clear on exit. Some privacy settings, and add-ons that delete cookies automatically, wipe site data every time you close the browser.
- Cleaner and storage apps. Tools that free up space by clearing app and browser data will remove this along with everything else.
- Low storage on the device. When space runs short, a browser may discard site data for the sites you visit least.
- Time away. Some browsers clear storage for sites you have not opened in a while. Safari does this after about seven days of use without a visit to this page, and on iPhone and iPad nearly every browser works the same way.
- Uninstalling or resetting the browser or device. There is no copy anywhere else.
- A different browser, profile, or guest window. Not lost, but separate. Each one keeps its own worksheet, so your phone and your laptop will not match.
Running out of room is not a concern. A whole year of logging every hour stays well under the space a browser allows.
The feeling I am following
The same three the app offers. Hours often score low on one and high on another. Keep at least one on. Switching one off never removes anything you have already rated.
You have a few days recorded now. Browsers can clear this storage on their own, so it is worth keeping a copy.
Intensity map
Select any hour to jump to it below.
Hours
A few words is enough. For example: Answering email. Lunch with Sam. Commute home. Scrolling on my phone. Lying awake.
Hard to remember to check in? This page cannot send reminders once you close the tab, but the iPhone and iPad app and the Android app can nudge you up to twelve times a day, and a reminder can open straight to that hour.
Insights
Plain-language observations from your own record. They only describe what you have logged, and leave the meaning to you.
Your privacy
Everything you enter here stays in this browser, on your device, and nothing is uploaded. As the note at the top explains, browsers can clear this storage on their own, so download a backup now and then if you are keeping this up over weeks. This page also has no lock. Anyone who opens it on this device can read what is here, so a shared computer is worth a thought. The app can be locked, and it keeps your record in its own storage.
Keep the record going in the app
Reminders, a home screen widget, private sync through your own iCloud or Google Drive, storage your browser cannot clear, and an optional app lock. Free on iPhone, iPad, and Android, with no ads and no account.
