It's a sheet with some boxes on it. One box for the mood and then a longer one for why your feel that way. Oh and a number 1-10 of how strong the mood/feeling is. You could easily just make a similar list if you're interested. Or there's some more detailed worksheets if you Google "Mood Chart." We also came up with a list of feelings and moods because sometimes I can't really identify how I'm feeling. Do you think you'll try it?