Wellness Habit Tracker — Spreadsheet

You walk "most days", eat vegetables "usually" and go to bed "earlier than before". Or do you? After 40, small daily habits do a lot of the work, but without a simple record it is hard to tell what has stuck and what quietly slipped. Apps nag, change and charge. Paper gets left at home.

This spreadsheet tracks up to 8 natural habits (walking, strength, vegetables, water, morning daylight, screens off, SPF, evening skin care, or your own). Type an x when a habit is done, add sleep and energy if you like, and the sheet does the rest: a daily score, a good-day streak, a streak for every habit, % of your weekly target, weekly averages and three charts. Formula cells are locked so nothing breaks, a full Example month shows how it works, and it opens in Excel, Google Sheets and Numbers.

Who it is for

• Women and men after 40 building a few natural daily habits
• Anyone who likes seeing progress in numbers and charts
• People who want a habit tracker without an app, ads or a subscription

What's inside

• Start Here tab: 3 steps and the colour key
• Example tab: a full month filled in, with 2 charts
• Settings tab: 8 habits with days-a-week targets, month start, good-day goal, currency, date format
• Daily Habits tab: one row a day, automatic score, good-day streak and a streak per habit
• Monthly Charts tab: summary, % of target per habit, weekly averages, 3 charts
• Quick Start PDF (A4 + US Letter): how to open it anywhere, tab guide, tips, printable weekly log

How to use it

1. Open the file in Excel or make your Google Sheets copy
2. Set your habits and weekly targets in Settings
3. Type x each evening and check the charts on Sunday

Formats

• Excel workbook (.xlsx) with working formulas and charts
• Opens in Google Sheets (File → Import) and Numbers
• Printable PDF guide with blank log pages, A4 and US Letter

At a glance: 5 tabs · auto charts · Excel + Google Sheets · 10-page Quick Start

Part of The After-40 Natural Bundle: https://naturalknows.com/the-after-40-natural-bundle/

Digital download · All sales final