ROOTS · Observe

Anger Log: Your Free Anger Tracker & Journal

A simple anger log to journal episodes as they happen, track triggers and intensity, and review weekly patterns. Consistency beats intensity.

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This Week's Review

Entries

—

Avg intensity

—

vs last week

Top situation: —

Top trigger thought: —

Hottest day: —

Avg behavior expressed: —/10

Most common rage type: —

Most common SAD HATS factor: —

Weekly reminder

Log an episode

When

Felt intensity (5/10)

How hot it got inside.

Behavior expressed (3/10)

How much spilled out.

Situation

Just the facts — what a camera would have recorded.

Trigger thought

The meaning you made of the situation — this is where the real work happens.

Body signals

SAD HATS — what were you carrying in?

Sleep-deprived

Less than 6h or poor quality

Already angry

Carrying over from earlier

Substances

Alcohol, caffeine, medication

Hungry

More than 3–4h since eating

Anxious

Underlying worry or dread

Tired

Physically or mentally drained

Stressed

Workload, deadlines, overwhelm

State factors that turn a 3/10 trigger into an 8/10 reaction.

Type of rage (unmet need)

Anger almost always points to an unmet need — name the need and the heat drops.

Brain state in the moment

Honesty here builds awareness — no judgment.

Anger style

How your anger showed up this time — no judgment, just data.

ROOTS step you worked in

Which stage of the ROOTS Method you practiced in this moment.

What I actually did

Looking back — the wise and compassionate response

One honest reflection — no judgment, just the wiser version you're growing toward.

History

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Self-monitoring with a weekly anger log is one of the most consistently supported components of cognitive-behavioural anger treatment (Novaco, 1975; Deffenbacher & McKay, 2000). Original to RootCalm, integrated into the ROOTS Method™.