👇 Click here to duplicate your own copy (Google Sheets):
https://docs.google.com/spreadsheets/d/1YWlMQ6egOORMz1ksQUcG7sV17GWi4OJB5vIq9IBnUJc/edit?gid=0#gid=0
This tracker helps you build and maintain healthy daily habits — especially useful if you're managing your mental health or just want a balanced lifestyle.
Each row = 1 day of the week
Each column = 1 key habit to track
| Column | What to track |
|---|---|
| 🧠 Mood of the day | Write a quick note or use a score (1–5 or 😊😐😔) |
| 😴 8h sleep | Check ✅ if you slept at least 8 hours |
| 💧 Morning Hydration (50cl) | Check ✅ if you drank 50cl water right after waking |
| 💊 Morning medication | Check ✅ if you took your medication in the morning |
| 📓 Morning journaling | Check ✅ if you wrote in your journal (even 2 lines) |
| 🧘 Meditation | Check ✅ if you meditated (even 2 minutes counts!) |
| 🏃 Sport | Check ✅ if you did physical activity (walk, workout, yoga…) |
| ⏱️ Working hours | Write the number of hours worked (can be 0) |
| 📱 Screen time | Write how many hours you spent on screens (rough estimate) |
| 📓 Evening journaling | Check ✅ if you reflected or wrote a short note at night |
👇 Click here to duplicate your own copy (Google Sheets):
https://docs.google.com/spreadsheets/d/1YWlMQ6egOORMz1ksQUcG7sV17GWi4OJB5vIq9IBnUJc/edit?gid=0#gid=0
📥 Prefer Excel? Download it here:
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Created by HopeStage.
[Watch Video](https://video.hopestage.com/s/PY2KNJ8Q?)
📔 Download the PDF:
⚠️ HopeStage is not an emergency service — in case of emergency, call 112
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