Habit Tracker · Free · No account
A wellness habit tracker for movement, sleep and food.
The health setup lists seven habits: walk for 20 minutes, run, strength training, stretch, sleep by 11pm, vegetables with every meal and six glasses of water. Run and strength training have weekly targets, so a rest day does not count as a miss.
- Excel 2016 and later
- Calculations checked in LibreOffice and Google Sheets
- Choose the monthsPick the first month, the year and how many months you want: 1, 3, 6 or 12. Each month gets its own dated sheet.
- List your habitsType one habit per line and name your categories. Choose 8, 12, 16 or 24 habit rows, and switch on cue, time of day and minimum version columns if useful.
- Download and mark daysOpen a month sheet and mark each day you did the habit. Frequency and target for each habit are set once on the Habits sheet.
Build your workbook
Preview: Wellness habit tracker. Change the selected dates, categories or layout to update the preview.
JavaScript is required to use the builder. The workbook is made in your browser.
What you get
What is different in this setup
Anyone building exercise, sleep and eating habits who wants weekly targets for training and daily ones for the rest.
- Seven health habits already listed, in Health and Mind.
- Run and strength training are counted against a weekly target.
- Totals by weekday show which days you tend to skip.
Sheets included (17)
- Start HereHow the workbook works, what each sheet is for and the settings used.
- HabitsEach habit once, with its category, frequency and target. Every month sheet lists these.
- 12 month pagesOctober 2026: one row per habit, a column for each day.
- SummaryCompletions, rates and streaks across every month, the strongest and most-missed habits, and totals by weekday.
- YearEach habit’s rate for every month on one page, shaded by level.
- ListsEdit the white lists to change dropdown choices. Shaded lists are fixed because formulas use those names.
File details
- Made for
- Excel 2016 and laterThe download is an .xlsx workbook.
- LibreOffice
- No calculation errors in our testLibreOffice recalculated every formula in the workbook with no error values, such as #VALUE! or #N/A.
- Google Sheets
- Calculations matched Excel in our testGoogle Sheets removes sheet protection and repeated print headings.
- Apple Numbers
- Most calculations match ExcelSome calculations on the Summary sheet and the first month sheet do not work in Apple Numbers. Numbers converts list-based dropdowns to plain cells and removes colour markers, sheet protection, frozen headings and number and date validation. Use Excel for all calculations and features.
- Calculations
- The Start Here sheet explains what each sheet works out. Results update from the entries you add.
- Builder privacy
- The builder runs in your browser. The entries used to make the workbook stay on your device. How the utilities work
Questions
Are my builder entries sent to Due Form?
No. The builder uses them in your browser to make the workbook on your device.
Information is sent to Due Form when you submit a form or use another service described on the How it works page.
Does it record distance, weight or calories?
No. It records whether you did each habit on each day. To record a number, add a notes column on the month sheets or use a separate log.
Can I set a minimum version of a habit?
Yes. Switch on the minimum version columns and type the smallest version that still counts, such as a five-minute walk, on the Habits sheet.
Related Due Form edition
The Week Book
An undated thirteen-week planner for commitments, available time, chosen work and what changed.
Plan on paper when each habit fits around your fixed commitments, one week at a time.
Request a tool or send feedback
Request a tool or report a problem
Tell us what you would like to add, change or fix in the Habit Tracker builder.