Happiness and wellbeing are not one score
A 1–10 daily rating is a useful snapshot, but mood, connection, purpose and life satisfaction are different things.
Choose one area you care about and write one sentence describing what a better day would look like.
Open my labWhat to notice
Compare your written description with ratings. A meaningful day can still have a low mood score.
Record a 1–10 daily rating and whether you tried the activity. A missed day is useful context; it does not erase the rest of your week. At the first checkpoint, you can continue for seven or fourteen days, or choose something else.
How to interpret your result
Do not treat a single number as a complete mental health assessment.
Keep your original prediction separate from the daily ratings. Your starting rating, number of observations and changing circumstances all matter. A personal week can reveal a pattern worth exploring, but it cannot establish cause or statistical significance.
Evidence and context
This guide describes a small personal practice. For the wider research context, see Well-being-focused interventions: network meta-analysis of randomized trials. Research findings describe groups and study conditions; your lab records describe your own experience.