Date Time Bottom Level EmotioMiddle Level Emoti Top Level Emoti Intensity

Notes
Bottom Level E - all -

Data
Top Level EmotCount - Top LevelAverage - Intensity
(empty) 978
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800

600

400

200

0
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io
 800

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l Em
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Column B
Column C
Column D
Column E
Column F
Column G
Column B
Column C
Column D
Column E
Column F
Column G
Bottom Level Emotion Middle Level EmotioTop Level Emotion
Indifferent Bored Bad
Apathetic Bored Bad
Pressured Busy Bad
Rushed Busy Bad
Overwhelmed (Bad) Stressed Bad
Out of control Stressed Bad
Sleepy Tired Bad
Unfocused Tired Bad
Shocked Startled Surprised
Dismayed Startled Surprised
Disillusioned Confused Surprised
Perplexed Confused Surprised
Astonished Amazed Surprised
Awe Amazed Surprised
Eager Excited Surprised
Energetic Excited Surprised
Aroused Playful Happy
Cheeky Playful Happy
Free Content Happy
Joyful Content Happy
Curious Interested Happy
Inquisitive Interested Happy
Successful Proud Happy
Confident Proud Happy
Respected Accepted Happy
Valued Accepted Happy
Courageous Powerful Happy
Creative Powerful Happy
Loving Peaceful Happy
Thankful Peaceful Happy
Sensitive Trusting Happy
Intimate Trusting Happy
Hopeful Optimistic Happy
Inspired Optimistic Happy
Betrayed Let down Angry
Resentful Let down Angry
Disrespected Humiliated Angry
Ridiculed Humiliated Angry
Indignant Bitter Angry
Violated Bitter Angry
Furious Mad Angry
Jealous Mad Angry
Provoked Aggressive Angry
Hostile Aggressive Angry
Infuriated Frustrated Angry
Annoyed Frustrated Angry
Withdrawn Distant Angry
Numb Distant Angry
Skeptical Critical Angry
Dismissive Critical Angry
Isolated Lonely Sad
Abandoned Lonely Sad
Victimized Vulnerable Sad
Fragile Vulnerable Sad
Grief Despair Sad
Powerless Despair Sad
Ashamed Guilty Sad
Remorseful Guilty Sad
Empty Depressed Sad
Inferior Depressed Sad
Disappointed Hurt Sad
Embarrassed (Sad) Hurt Sad
Judgmental Disapproving Disgusted
Embarrassed (DisgustedDisapproving Disgusted
Appalled Disappointed Disgusted
Revolted Disappointed Disgusted
Nauseated Awful Disgusted
Detestable Awful Disgusted
Horrified Repelled Disgusted
Hesitant Repelled Disgusted
Helpless Scared Fearful
Frightened Scared Fearful
Overwhelmed (Fearful) Anxious Fearful
Worried Anxious Fearful
Inadequate Insecure Fearful
Inferior Insecure Fearful
Worthless Weak Fearful
Insignificant Weak Fearful
Excluded Rejected Fearful
Persecuted Rejected Fearful
Nervous Threatened Fearful
Exposed Threatened Fearful
STEP 1
If you would like an editable version of this spreadsheet for yourse

When you are ready to log an emotion, click on the "Emotions Data
1) Look at the center of the emotions concentric circle chart and pick the
2) Look at the section in the middle ring that has the same color as the s
3) Finally, look at the outermost ring at the two most specific emotions c

STEP 2

Enter the emotion selected in section 3

This should populate columns D and E for

In column F, "Intensity", enter the intens

Enter the date and time in columns A an

Optionally, enter any comments you'd like t

STEP 3

Over time, the sheet "Analys

The charts and table will fill u
 spreadsheet for yourself, click on File -> Make a copy and save it to your Google Drive, or pick Download and you can

k on the "Emotions Data" sheet at the bottom left in the named sheets tab list and follow these steps:
ic circle chart and pick the emotion that best describes how you are feeling
as the same color as the selected emotion, and pick from those a more specific emotional feeling
o most specific emotions corresponding to the selection in the middle ring, and select the most specific emotion

on selected in section 3 of the previous step into the first empty row in column C, "Bottom Level Emotion"
late columns D and E for that row and also colorize the row according to that emotion

tensity", enter the intensity of the emotion you are feeling, on a scale from 1-5, 1 being not very strong to 5 being very

nd time in columns A and B for when you felt the emotion

any comments you'd like to add about this emotion in column G

er time, the sheet "Analysis" will populate with more useful data and you can see how your emotions are doing aggregated
e charts and table will fill up the more you fill in emotions on the Emotions Data sheet
k Download and you can save it as a spreadsheet to use with Excel or some other cell-based software.

el Emotion"

y strong to 5 being very strong

are doing aggregated