These are some suggestions of topics you might like to keep track of day by day:
1. Daily Mood Tracker
Date:
Mood Rating (1-10):
Mood Notes:
What is your overall mood today? Any reasons for it? (Example: “Felt frustrated after a busy morning, but better after a break.”)
2. Sensory Trigger Log
Date:
Trigger(s): (e.g., loud noises, bright lights, strong smells)
Write down any sensory stimuli you experienced.
Impact (0-10):
How overwhelming was it? (0 = not overwhelming, 10 = extremely overwhelming)
Coping Strategies Used:
What helped to manage the triggers? (Example: “Used noise-cancelling headphones,” “Took a short walk”)
Trigger 1:
Impact:
Coping Strategy:
Trigger 2:
Impact:
Coping Strategy:
Trigger 3:
Impact:
Coping Strategy:
3. Energy & Focus Tracker
Date:
Energy Level (1-10):
How energetic or fatigued do you feel today?
Focus Level (1-10):
How easily can you concentrate today?
Distractions/Challenges:
List anything that caused difficulty in focusing today.
Productivity/Accomplishments:
What tasks or activities did you complete today? Any difficulties?
4. Social Interaction & Communication Reflection
Date:
Social Interaction:
Who did you interact with today? How did it feel?
Interaction 1: (e.g., family member, colleague, etc.)
Interaction 2:
Emotional Response:
Did the interaction feel overwhelming, comfortable, or neutral?
Recovery Time:
How long did it take to feel regulated after the interaction?
5. Behavioural Reflection
Date:
Behaviour/Action:
Any noticeable behaviours today? (Example: “Had trouble starting tasks,” “Got overwhelmed easily in noisy places”)
Trigger/Reason for Behaviour:
What might have caused this behaviour?
Coping Strategies Used:
How did you handle or cope with the behaviour?
6. Sleep Log (Optional)
Date:
Sleep Quality (1-10):
Rate how well you slept last night.
Sleep Duration:
How many hours of sleep did you get?
Sleep Disruptions:
Did you wake up during the night? If so, why? (Example: “Woke up due to loud noises.”)
7. General Notes/Reflections
Date:
Thoughts:
Any reflections, thoughts, or general observations about the day.