Mood Tracker Spreadsheet, Self Care Tracker, Excel and Google Sheets | Daily Mood Journal, Gratitude Log, Year in Pixels

Mood Tracker Spreadsheet for Microsoft Excel and Google Sheets, instant digital download. Check in with yourself in about a minute a day: mood, energy, sleep, self-care and one thing you're grateful for, with a year-in-pixels heatmap that fills in as you go. Perfect for anyone building a self-care habit. ✨ NOW INCLUDES 4 FILES: a SAMPLE version filled with example data so you can see how it works, plus a BLANK version ready for your own info, each for Excel and Google Sheets. ★ WHAT'S INCLUDED ★ • 7 tabs with a clickable Start Here cover page • Daily Log: one row per day for a full year (366 rows), dated automatically from your start date. Mood, energy and stress (1-5), hours slept, a feeling word, 8 self-care check boxes, a gratitude line and notes • Mood words and colors fill in for you, and short-sleep nights are flagged against your sleep goal • Year in Pixels: two 12-month heatmaps (mood and energy) with one colored square per day and monthly averages • Dashboard: your mood for the last 7 and 30 days, average sleep, self-care days, top feeling, a 30-day mood and energy chart, average mood by month, your mood mix, and a What Helps You Most table that compares your mood on days you did each self-care activity with days you didn't • Monthly Review: pick a month for averages, great and hard days, self-care counts, a day-by-day chart and a list of everything you were grateful for • Self-Care Guide: 60 ideas sorted by 5 minutes, 15 minutes, 1 hour and half a day, with a box to tick the ones you try • Setup: start date, heatmap year, sleep goal, your 8 self-care activities, mood words and up to 16 feeling words • About 10 months of sample entries so you can see how it all works ★ PERFECT FOR ★ ✓ Anyone building a self-care habit ✓ Journaling and gratitude lovers ✓ Spotting patterns between sleep, activity and mood ✓ Sharing a clear picture with your therapist or doctor ✓ A thoughtful gift for a friend ★ COMPATIBILITY ★ • Microsoft Excel (desktop, Mac, web) • Google Sheets (upload to Google Drive and open with Google Sheets) • 4 files included: Excel (sample) + Excel (blank) + Google Sheets edition (sample) + Google Sheets edition (blank) • Not designed for Apple Numbers ★ HOW IT WORKS ★ 1. Download and open the file in Excel, or upload it to Google Drive and open with Google Sheets. 2. On Setup, choose your start date and rename the 8 self-care activities if you like. 3. Each day, pick your mood, energy and stress, tick your self-care and write one gratitude line. 4. Watch your heatmap fill in and check the Dashboard and Monthly Review to see what helps you most. ★ PLEASE NOTE ★ • This is a digital download. Nothing will be shipped. • This is a personal reflection tool, not medical advice, diagnosis or treatment. If you're struggling, please talk to a doctor or therapist, and in a crisis contact your local emergency number or a crisis line right away. • Because it's a digital file, returns aren't accepted, but if you have any trouble with the