Built around the jobs people building a self-care routine actually do
Check in with yourself in about a minute
Log mood, energy, sleep, water, stress and a few kind habits. A missed day is just a blank row and resets nothing.
Mood, sleep, water7-day averagesSee what moves your mood
The Dashboard compares good days with rough ones and shows how sleep, movement and connection track with how you feel.
Daily check-insMood patternsNotice burnout signs early
Rate ten early warning signs once a week. The score trends on the Dashboard as a cue to rest, not a diagnosis.
Weekly ratingsBurnout trendCarry therapy work between sessions
Note session insights, homework and questions for next time, so you can bring the recap to your next appointment.
Insights, homeworkSession recapHave a plan for hard days
Keep a Joy Menu of things that restore you, filtered by time and energy, and an Episode Log for anxiety or overwhelm: trigger, what helped, what didn't.
What restores youIdeas by energy level14 tabs in one file
- Start Here
- Dashboard
- Daily Check-In
- Habit Tracker
- Mood & Sleep
- Self-Care Wheel
- Joy Menu
- Gratitude
- Burnout Check
- Episode Log
- Brain Dump
- Therapy Sessions
- Values
- Settings
- Start Here
- A calm setup guide, including why missed days reset nothing.
- Dashboard
- Seven-day averages, mood insights and a burnout watch.
- Daily Check-In
- A one-minute log of mood, energy, sleep and habits.
- Habit Tracker
- Your own caring habits, with no streaks to break.
- Mood & Sleep
- Weekly averages showing how sleep and mood move together.
- Self-Care Wheel
- Six areas of self-care rated each month.
- Joy Menu
- Things that restore you, sorted by time and energy.
- Gratitude
- A weekly entry with a rotating prompt.
- Burnout Check
- Ten warning signs rated once a week.
- Episode Log
- Triggers, what helped and what didn't in hard moments.
- Brain Dump
- Open space to get thoughts out of your head.
- Therapy Sessions
- Insights, homework and questions for your next session.
- Values
- Your core values and a monthly check on your time.
- Settings
- Your gentle aims and every dropdown list.
Pair it with
“Excellent! Very easy to use.”
“Nice Organization for 4H projects”
Before you buy
What happens if I miss a few days?
Nothing resets. There are no streaks. Progress shows as days logged over time, so you just pick up with today.
Is it a medical or diagnostic tool?
No. It is for self-reflection and spotting patterns, and it can sit alongside therapy. It does not diagnose or treat anything.
Does it track calories or weight?
No, on purpose. Wellness is tracked as movement, water and rest.
What do I get?
An Excel file (.xlsx), a filled-in sample to look at, and a quick-start PDF guide with a link that makes your own copy in Google Sheets.
How does delivery work?
You get your download links right after checkout, and Stripe emails your receipt. There is nothing to ship and nothing to wait for.
How do I set it up in Google Sheets?
Open the quick-start PDF and click the Google Sheets link. Google makes a copy in your own Drive that only you can edit. You need a free Google account.
Will it work on a Mac?
Yes. It works in Excel on Mac and Windows, and in Google Sheets in any browser.
I'm not a spreadsheet person. Is that a problem?
No. You only type in the yellow cells. Everything in gray works itself out, and the Start Here tab shows you where to begin.
Can I get a refund?
Templates are digital downloads, so sales are final. If a file won't open, is broken or doesn't match its description, email hello@cleanpixelstudios.com within 30 days and we'll fix it, or refund you if we can't.
What if I get stuck?
Email hello@cleanpixelstudios.com and we'll help you get it working.
More in Health & fitness
See all Health & fitness templates
Made by Clean Pixel StudiosWe start every template by reading what people in that line of work say they struggle with, then build the spreadsheet around those problems. This one was made for people building a self-care routine and nobody else.
How we build templatesSelf Care Tracker Spreadsheet$14.99 · Excel + Google Sheets