One little thing you can do now to start feeling better

It’s human nature to want big, immediate change. But when it comes to mental wellness, having that type of expectation can set us up for disappointment.

That’s why at AbleTo, we’re big on taking small steps toward lasting change. It’s not as sexy, but it works. Besides, taking a bunch of little steps over time is what big goals are made of anyway.

But here’s the hard truth: There are well-thought-out plans, and then there’s reality. And the reality is that it can be difficult to even take small steps. Between work, family, social obligations — who has the time or energy to make a to-do list, let alone check off items?

So let’s simplify and focus on one teeny, tiny step that can make all the difference in feeling better. For you. For your friends. For that one neighbor that never waves. For anyone, really. Ready?

Here it is: Log your mood.

That’s it! It’s a simple action with a potentially big payoff. Let me explain.

If you’re an AbleTo member, you might be familiar with mood tracking. Humans like knowing their mood. How do you think mood rings became so popular? Or journaling? Or writing notes to our best friends?

Mood tracking is also one of the core tenets of cognitive behavioral therapy because it helps us see the link between our feelings and our actions — and vice versa.

So many of the decisions we make day in and day out are based on our moods and emotions. Where we run into problems is when our moods control us, rather than us controlling our moods. We’re reactionary.

And that means our moods and emotions can start to dictate what happens in our lives. Worse, those bad moods and tough emotions can become a real pile-on that’s hard to shake off.

Mood tracking helps us see those patterns and ultimately break them. “It reveals the hidden patterns affecting our well-being without us even realizing it,” says behavioral coach and AbleTo Coach Advisor Carolyn Oldham.

And it only takes a few seconds.

How to track your mood

We try to make this part easy. If you’re an AbleTo member, you can track your mood from Home or Explore in the app, depending on your program. (Or just use this link). You could also log it in a journal or on a calendar. Choose whatever feels best to you and will make you most likely to do it at least once a day.

If you use something other than the AbleTo app, we still suggest following the same 3 steps:

• Log your general mood (good, bad, fine, etc.)
• Specify how you’re feeling (anxious, excited, wary, etc.).
• Note anything that may have influenced your mood. For instance, “I stepped away from my computer to stretch.”

Using this approach helps us avoid assigning blame to the wrong things, says Oldham. For instance, you might assume work or another person triggered your bad mood, when in reality the driving factor was not getting enough sleep the night before.

“By making the invisible more visible, we gain power in making meaningful and informed changes in our lives,” says Oldham.

What to do with a pattern

Patterns help us investigate what works and what doesn’t. Let’s consider a few different scenarios.

It feels like you’re not making any progress

We all feel this way sometimes. But tracking our mood can help us understand if it’s true. When you have a history of mood entries to look at, you might see that your mood has slowly improved over time, even if you’re still logging most moods as “okay.”

If it turns out to be true, and your mood really isn’t getting better, then you know it’s time to investigate. A behavioral coach or licensed therapist can help you identify habits that may not be serving you. And then get you on the right track toward better days.

You feel happier. But somehow you’re also more stressed.

This is a great example of why we track the feelings that come along with moods. I’m guilty of frequently marking my mood as “good” because I’m a people pleaser — even when “people” is just an app.

But I noticed that the emotions I tracked often included things like, “nervous,” “jittery,” and “stressed.” This can be a sign to dig into your choices and habits.

When I reviewed my mood entries, it painted a picture of constant work. I saw the pattern and knew I needed to spend more time taking care of myself. So, I started to schedule 30 minutes per day that was just for me.

You’re seeing a lot of bad moods. And it feels like it’s getting worse.

This may feel discouraging, but it’s information you can use. First, take a look at any good moods.

What was happening? What were you feeling? And what from those days can you do more of in the future? Did you feel better after meditating? Or after calling a friend? These examples are why we suggest logging your mood along with a little context.

A negative pattern can also tell us when we need to bring in a little support. Think of it like updating a house. Most of us can move a chair, hang a picture, paint a room. But if we want to make big changes, like tearing down walls or installing appliances, we typically need to call in experts.

It’s the same with our mental wellness. We all know how to listen to a meditation or go for a walk. But sometimes it just makes more sense to work with a behavioral coach or licensed therapist.

“Mental wellness clinicians can help you spot patterns you might otherwise miss and offer personalized guidance,” says Oldham. “They can also help you figure out whether you’re experiencing normal mood fluctuations or something potentially more serious, like a mood disorder.”

Think you could use one-on-one support? Check whether you’re eligible for AbleTo coaching or therapy.

Make mood tracking a habit

We do our best to make mood tracking easy for AbleTo members. That’s in addition to building a tool right in our app, we also created notifications that you can opt into.

They’re a reminder to track your mood, yes. But they’re also a reminder to check in with yourself in general. Are you hunched over a screen? Have you been outside? Had some water?

To turn on notifications, go to the Me tab, select the cog icon, then “Communication preferences,” and finally “Mood Tracking reminders.”

If you prefer to track your mood elsewhere, that’s ok, too. Consider setting a daily reminder on your phone. Or tack mood tracking onto an existing habit, like eating lunch.

It’s a small step that can take as little as a few seconds but can add up to big revelations and even better progress.