12 habits × 31 days grid
Each habit has a dedicated row with a grid of 31 cells — one per day of the month. Click to toggle completed.
Habit Tracker in Google Sheets and Excel — free download
A habit tracker is a free spreadsheet template where you log each habit or activity on the Data sheet while the dashboard automatically calculates completion percentage, streaks and mood ratings. Works in Google Sheets and Excel, no sign-up required.
- FreeNo sign-upGoogle Sheets + Excel
Sound familiar?
- I forget to do the habits I want to build and have no visible reminder.
- To track multiple habits at once I need to switch between several trackers or apps.
- I lose motivation when progress is not visible and I don't see streaks.
- I want to see mood or energy levels with habits to understand patterns.
What the template can do
Streaks and streaks
The dashboard shows current streak and longest streak for each habit, plus days since last miss.
Completion percentages
Per-habit and overall completion percentages update automatically based on completed cells.
Mood-diary link
Two cells per day: habit (checkbox) and mood (select 1–5). The dashboard highlights mood patterns by completed habits.
Progress bars
Three progress bars: daily (today’s completion), weekly (7-day rolling) and monthly (31-day total).
How to use it — 5 steps
- 1
Open the "Make a copy" link for Google Sheets, or download the .xlsx and open it in Excel.
- 2
On the Settings sheet set your own habits and mood options — that is the only setup needed.
- 3
Log each day: click to mark completed and select mood on the Data sheet.
- 4
Check the Dashboard weekly: streaks, completion rates and mood patterns.
- 5
Press "Save progress” in the menu to keep changes.
Why a spreadsheet, not an app
Your data stays yours
The file lives in your Google Drive or on your computer. No account on someone else's service, no exporting of your data.
Transparent formulas
Everything is calculated by formulas you can open and edit. No black boxes and no monthly fees for "analytics".
Works offline
The Excel version works fully without internet — on a plane, on the road, at a dacha.
What is included
- Google Sheets file with a “Make a copy” link and Apps Script macros
- Offline .xlsx version (Excel 2016+ / Microsoft 365, Windows and Mac) with a macro menu
- An Instruction sheet inside the file: a step-by-step start in your language
- 30 days of demo data so the dashboard comes alive right after copying
Why a habit tracker in a spreadsheet
A spreadsheet beats an app for one reason: you can see how your habit is counted. In an app, categories are a black box; in a sheet every formula is open and the logic can be adapted to you. Habit‑tracking research keeps showing the same thing: regularly marking a habit reduces the chance of missing it, because the action becomes visible the same day instead of at month end.
Dashboard: at a glance
Three dashboards show everything at once: Progress — per‑habit and overall completion percentages; Streaks — current and longest streaks for each habit with color coding (green = strong, red = broken); Mood — mood scale overlayed on completed habits, helping you spot patterns.
Mobile entry option
If you want to enter data from a phone: duplicate the Google Sheet, create a simple Google Form with fields: Date, Habit (dropdown), Completed (Yes/No), Mood (1‑5). The form writes to the Data sheet, and the dashboard updates automatically.
Ready for scaling
The template includes 12 habits out of the box. To track more, add rows on the Settings sheet and adjust the count in three formulas. The dashboard will update automatically: streaks, percentages, mood charts.
Extensions
You can add a second sheet Notes for each habit, or import completed streaks into a weekly planner or budget tracker (CSV export). The formulas are open — edit, copy or extend as you see fit.
Ready template
Everything described above is already set up in the Habit Tracker template: 12 habits, 31‑day grid, streaks, mood diary, three progress bars, bank CSV import and a dashboard with 30 days of demo data. Download the .xlsx or make a Google Sheets copy — free and without sign-up.
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Frequently asked questions
Is it really free and without sign-up?
Yes. The download is direct: no form, no email, no trial period. The site runs on voluntary donations and advertising.
How is this better than a habit‑tracking app?
An app is handier on a phone but closed: you never see the formulas and cannot change the logic. A spreadsheet is fully yours — edit habits, moods, formulas and reports. For phone entry use a Google Form or a QR code pointing to the input sheet.
Does it work in Excel on Mac?
Yes, the .xlsx works in Excel 2016 and newer on Windows and Mac. VBA macros live in a separate ribbon menu; if VBA is unavailable, all analytics still work on plain formulas.
Can I use it from a phone?
Yes: enter data through Google Sheets on mobile, or through a duplicate Google Form. Mobile entry is verified against the mobile layout of Google Sheets.
Who can see my habits and mood?
Nobody. The file lives in your Google Drive account or locally on your computer. The site collects no data about the spreadsheet contents.
What if I reset the sheet?
Use the "Reset period" button on the Dashboard. You can restore from backup or a duplicate of the ready version.
How many habits can I track?
The template includes 12 habit rows, but you can add unlimited rows on the Settings sheet and adjust the dashboard formulas.
Download the template and start using it today — it is free.