Free, online, private

Activity diary worksheet

An activity diary, also called an activity record: an hour by hour account of what you were doing and how you were feeling, free and right here 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. 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 map 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 fill one in.

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.

What can erase your record

Private or Incognito browsing. Everything is discarded as soon as you close the window. Nothing survives.
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 a week, which also covers every browser on iPhone and iPad.
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.

See what the app adds

The feeling I am following

Rate this from 0 (not at all) to 100 (very strong) each hour. You can change it any time.

Also rate each hour on Pleasure fun, joy, or satisfaction Mastery feeling capable or having made progress Feeling the one you chose to follow

The same three the app offers. Hours often score low on one and high on another, and that difference is usually the interesting part. Keep at least one on; switching one off never removes anything you have already rated.

Today

0 logged

Clock

Intensity map

Select any hour to jump to it below.

LowerHigher

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 each reminder opens straight to that hour.

0hours noted

–average intensity

–strongest hour

Saved in this browser

Insights

Plain-language observations from your own record. They only describe what you have logged, and leave the meaning to you.

Insights appear once you have rated about eight hours, across a few days. Keep logging and check back. Everything is worked out here in your browser.

Everything you enter here stays in this browser, on your device. Nothing is uploaded, and there is no account. That privacy comes with a real tradeoff worth knowing: browsers can clear this kind of storage on their own. Safari in particular deletes it after about seven days without a visit to this site, and clearing your browsing data removes it anywhere. Your record is not backed up unless you download the backup file, so if you are keeping this up over weeks, download one now and then. It is also worth knowing that this page has no lock on it. Nothing you write leaves your browser, but anyone who picks up this device and opens this page can read what is here, so a shared or family computer is worth a thought. The app can be locked behind Face ID, Touch ID, a passcode, a fingerprint, or a PIN, and it keeps an ongoing record stored properly and synced privately across your devices.

Keep the record going in the app

Reminders, a home screen widget, richer insights, private sync through your own iCloud or Google Drive, PDF and CSV export, and an optional app lock. Free on iPhone, iPad, and Android, with no ads or tracking.