Mood Meter Lesson Plan Mood Meter Mastery
Session 1 Lesson Plan • Check-In Champions
30 Minutes • Tier 3 (1:1)
Why This Matters
Building the ability to recognize and label emotions is foundational for self-regulation, emotional intelligence, and future SEL skill development.
Objective
Introduce the Mood Meter framework for identifying emotions by energy and pleasantness levels, and guide the student through reflecting on physical and thought cues to build self-awareness.
Preparation (5 Min)
Familiarize yourself with the Mood Meter Chart and Self-Awareness Reflection Worksheet .
Print copies for the student.
Ensure journals or notebooks are available and accessible.
Approach
Modeling, discussion, and hands-on reflection.
Materials Needed
Mood Meter Chart, Reflection Worksheet, Journal, Pencil, Sticky Notes.
Implementation Guide
5m
Introduction
Greet the student and explain that today’s focus is learning a tool to notice emotions. Ask how they’re feeling right now and briefly discuss their response.
10m
Explain the Mood Meter
Present the Chart. Describe the four quadrants: Red (high energy/unpleasant), Yellow (high energy/pleasant), Blue (low energy/unpleasant), and Green (low energy/pleasant). Provide examples and invite the student to share their own.
10m
Practice with the Meter
Ask the student to recall a moment from today and choose where it fits on the meter. Have them mark it and discuss the cues (thoughts, body sensations) that informed the choice.
5m
Self-Awareness Reflection
Distribute the Worksheet. Prompt them to note physical sensations/thoughts. Encourage drawing or brief reflections. Preview next session's focus on journaling.
Mood Meter Activity Guide Mood Meter Activity
Session 1 • Hands-On Practice
Goal
Practice identifying and labeling emotions using the Mood Meter in an interactive exercise.
Materials
Mood Meter Chart
Colored Sticky Notes
Markers
Time
15 Minutes
Steps to Success
1
Set-Up (2 min)
Provide the student with 3–5 sticky notes and markers. Display the Mood Meter Chart prominently so it's easy to reach.
2
Emotion Brainstorm (5 min)
Ask the student to recall three moments from this week when they felt a strong emotion. On each sticky note, write one emotion word (e.g., “excited,” “anxious,” “calm”).
3
Pin Emotions (5 min)
Have the student place each sticky note onto the quadrant of the Mood Meter Chart that matches its energy (high/low) and pleasantness (pleasant/unpleasant).
4
Reflection (3 min)
Discuss patterns. Ask: "What did you notice about how your body or mind gave you clues to place each emotion?"
Facilitator Notes & Observations Mood Meter Chart Visual The Mood Meter
Map your energy and pleasantness
Check-In Champions
Red Quadrant
Angry
Frustrated
Anxious
Nervous
High Energy
Unpleasant
Yellow Quadrant
Excited
Happy
Proud
Focused
High Energy
Pleasant
Low Energy
Unpleasant
Blue Quadrant
Sad
Lonely
Tired
Bored
Low Energy
Pleasant
Green Quadrant
Calm
Content
Relaxed
Secure
Pleasantness
Energy Level
1. Notice
How is my energy? How pleasant is this?
2. Label
What word describes this feeling best?
3. Reflect
What body cues gave me the signal?
Self Awareness Reflection Worksheet Self-Awareness Reflection
Session 1: Understanding My Emotions
Name
Date
Use this worksheet to explore an emotion you noticed today. Think about what you felt in your body and what was going through your mind.
1 Time of Emotion
2 Identify Emotion
Example: Anxious, Excited, Calm, Tired
3 Which Mood Meter quadrant did this fit into?
Red
Yellow
Blue
Green
4 The Situation
What was happening right before you noticed this emotion?
5 Physical Sensations
Tight chest, butterflies, warm face...
6 Thoughts or Images
Worries, memories, predictions...
7 Patterns & Insights
Do you notice a connection between the situation, your body, and your thoughts?
8 Emotion Intensity
Very Mild
1
2
3
4
5
Very Strong
9 Looking Ahead
What might you try next time to notice this emotion sooner?
Journaling Journey Lesson Plan Journaling Journey
Session 2 Lesson Plan • Check-In Champions
30 Minutes • Tier 3 (1:1)
Why This Matters
Journaling provides a safe, private space for students to process complex emotions, spot patterns in their triggers, and develop a vocabulary for their internal experiences.
Objective
Introduce journaling as a tool for emotional processing and guide the student through structured prompts to reflect on their week using the Mood Meter vocabulary.
Preparation (5 Min)
Prepare the Journaling Prompts Worksheet .
Have the student's journal/notebook ready.
Review the Mood Meter quadrants from Session 1.
Implementation Guide
5m
Review & Check-In
Briefly revisit the Mood Meter. Ask where the student is today. Discuss any times they noticed their "quadrant" since the last session.
5m
The Power of Pen & Paper
Explain that journaling is like "downloading" thoughts from your brain to a page. It helps clear space and makes feelings easier to manage.
15m
Guided Journaling
Use the Journaling Prompts Worksheet . Model the first prompt. Allow the student to write or draw their responses. Offer support for finding emotion words if they get stuck.
5m
Reflection & Wrap-Up
Ask: "How did it feel to write that out?" Discuss one insight they had. Preview the next session's focus on body sensations (Body Scan Basics).
Journaling Journey Prompts Worksheet Journaling Journey
My Emotional Toolkit • Session 2
Session Date
1
The "Right Now" Check
Where are you on the Mood Meter right now? What words describe your energy and pleasantness?
2
The Week's Highlight
Describe a moment this week when you were in the Yellow or Green quadrant. What was happening?
3
The Tough Turn
Recall a time you moved into the Red or Blue quadrant. How did it feel in your body?
"Your journal is a safe place to land."
Body Scan Lesson Plan Body Scan Basics
Session 3 Lesson Plan • Check-In Champions
30 Minutes • Tier 3 (1:1)
Why This Matters
Emotions are physical. Learning to "scan" the body for tension, warmth, or restlessness helps students catch emotional shifts before they become overwhelming.
Objective
Guide the student through a progressive body scan exercise to identify physical sensations and link them to Mood Meter quadrants.
Preparation (5 Min)
Prepare the Body Scan Map worksheet.
Find a quiet space with a comfortable chair.
Review "Scan" script (Feet to Head).
Implementation Guide
5m
The Body-Emotion Connection
Discuss how we sometimes feel emotions in our bodies before we even think about them (e.g., "butterflies" before a test). Ask where they feel stress or excitement.
15m
Guided Body Scan
Lead the student through a scan: Close eyes (optional). Focus on feet, then legs, stomach, chest, hands, shoulders, jaw. Just notice tension, temperature, or stillness. No need to change anything.
10m
Mapping Sensations
Distribute the Body Scan Map . Have them color or mark where they felt sensations. Discuss: "Which quadrant does this physical feeling remind you of?" Preview Lesson 4 (Breathing).
Body Scan Map Worksheet Body Scan Map
What is my body telling me?
Session 3
Mark areas of tension, stillness, or energy.
Sensation Key
Tight / Tense
Heavy / Tired
Light / Energized
Fidgety / Restless
1. Biggest Signal
Where did you feel the most sensation?
2. Quadrant Match
Which Mood Meter color does this physical feeling match?
RED
YELLOW
BLUE
GREEN
3. Reflection
How did it feel to just "notice" your body without trying to change anything?
Breathing Breakthroughs Lesson Plan Breathing Breakthroughs
Session 4 Lesson Plan • Check-In Champions
30 Minutes • Tier 3 (1:1)
Why This Matters
Breathing is the fastest way to signal safety to the brain. Having a "menu" of breathing tools allows students to regulate their nervous system in real-time.
Objective
Introduce and practice three specific breathing techniques tailored to different Mood Meter quadrants (Red, Blue, and Yellow/Green).
Preparation (5 Min)
Prepare the Breathing Tools Guide .
Review the three techniques: Box Breathing, Ocean Breath, and 5-Finger Breath.
Implementation Guide
5m
The Power of the Breath
Briefly discuss how breathing changes when we are in different quadrants (e.g., short/fast in Red, slow/shallow in Blue). Explain that we can use breath to "change our quadrant."
20m
Learning the Tools
Introduce the Breathing Tools Guide . Practice each technique together for 2-3 minutes:
• Box Breathing (for Red/High Energy)
• 5-Finger Breathing (for focus/grounding)
• Ocean Breath (for Green/Calm)
5m
Personal Favorites
Ask the student which one felt the most helpful. Discuss when they might use it in school. Preview the final session: "My Check-In Plan."
Breathing Tools Guide Breathing Toolkit
Quick regulation tools for any quadrant
Session 4
In (4) Hold (4) Out (4) Hold (4)
Box Breathing
Best for RED
Slows down a racing heart and calms the nervous system during high-energy moments.
Breathe in for 4 seconds.
Hold your breath for 4 seconds.
Exhale slowly for 4 seconds.
Hold your lungs empty for 4 seconds.
5-Finger Breathing
Best for BLUE
Combines touch and breath to ground you when you feel tired, lonely, or bored.
Place your pointer finger at the base of your thumb.
Breathe IN as you trace up your finger.
Breathe OUT as you trace down the other side.
Repeat for all five fingers.
Ocean Breath
Best for GREEN
Deep, resonant breathing that helps you settle into a calm and relaxed state.
Breathe in deep through your nose.
Constrict the back of your throat slightly.
Exhale with a "shhhhh" sound, like waves on sand.
Focus on the sound of your own breath.
My Check-In Plan Lesson Plan My Check-In Plan
Session 5 Lesson Plan • Check-In Champions
30 Minutes • Tier 3 (1:1)
Why This Matters
Consolidating skills into a personal routine increases the likelihood of long-term application. This session transitions the student from guided practice to independent self-monitoring.
Objective
Synthesize learning from the past four sessions to create a personalized daily check-in plan that includes timing, tools, and reflection strategies.
Preparation (5 Min)
Prepare the Personal Check-In Plan template.
Have the student's previous worksheets/journal handy for reference.
Implementation Guide
5m
Champion Recap
Look back at the toolkit: Mood Meter (Session 1), Journaling (Session 2), Body Scans (Session 3), and Breathing (Session 4). Ask: "Which one feels like your strongest 'champion tool'?"
20m
Building the Routine
Fill out the Personal Check-In Plan together. Help the student identify when they will check in (e.g., before homeroom, after lunch, before bed) and how they will use their tools.
5m
Celebration & Commitment
Review the final plan. Celebrate their progress as a "Check-In Champion." Discuss how they can continue these habits even after the coaching program ends.
My Check-In Plan Template Check-In Champion
MY PERSONAL ACTION PLAN
1. When I Will Check-In
Choose 2-3 times during your day to pause and check your Mood Meter.
Morning
Afternoon
Evening
2. My Champion Tools
For HIGH Energy (Red/Yellow)
For LOW Energy (Blue/Green)
3. My "Look-Out" Signals
What physical cues (body scan) or thoughts tell me I need a check-in?
Champion Signature
CERTIFIED
Coach Signature