The Weekly Mood Tracker:

Created by Dr. Megan Anna Neff, this visual mood-tracking tool transforms emotion awareness into something tangible and ADHD-friendly. The Emotion Matrix, also known as the Arousal-Valence Matrix, maps emotions on a simple two-axis grid — energy level (arousal) and emotional tone (valence) — making it easier to see what you feel.

Instead of vague “good” or “bad” days, you’ll learn to identify whether your emotions are high energy pleasant (excited, proud), high energy unpleasant (angry, anxious), low energy pleasant (calm, content), or low energy unpleasant (sad, fatigued). This framework strengthens interoception (awareness of internal signals) and helps you build emotional vocabulary — something many ADHDers, Autistics, and trauma survivors struggle with.

Use the tracker weekly to observe emotional trends, connect mood shifts to sensory or social triggers, and celebrate moments of regulation and recovery. Whether you’re using it as part of therapy, coaching, or personal growth, this tool makes emotional insight visual, accessible, and empowering — no overanalyzing required.