One reading tells you where you are; a line of readings tells you which way you're heading. This re-rates the same three measures each week — empty, pulled-back, pointless — so you can watch the trend move instead of guessing whether last week was a fluke.
Once a week, same day if you can, rate the three measures from 1 (fine) to 10 (worst it's been). Add the one thing that moved the needle most that week. The first row is filled in for you so you can see how it reads.
Score scale: 1 = fine · 5 = noticeable · 10 = worst it's been. Total out of 30.
After three or four weeks, look at the totals as a line. A single bad week is noise; three weeks climbing is a direction. The point of the gauge is to catch the direction early, while you can still turn it.
For personal reflection and growth. This worksheet is not a substitute for professional medical or mental health care.