Health Tracker Spreadsheet for Excel and Google Sheets: Sleep, Water, Mood, Doctor Notes

Walk into your next doctor visit knowing how the weeks went.

By the time the doctor asks how things have been, the weeks have run together and the rough days are hard to remember. This tracker takes one short row a day, mostly dropdowns, and turns it into simple counts and a one-page summary to take to your next visit. Your own sleep and water goals show only as the number of days you met them, with no target lines or ranges. It records and counts. It doesn't score, judge or send alerts.

What's included

• Dashboard: a "This week at a glance" strip, number cards and simple graphs, week by week and month by month
• Daily Log: one row a day for sleep, water, meals, mood, energy, up to 3 things you noticed, pain noted and movement
• Doctor Visit Summary: one printable page covering the last 7, 14, 28, 30, 60 or 90 days, next to the same length of time before it
• Calendar: a month view with Month and Year dropdowns, with questions to ask saved with each visit
• Tell the Doctor: a running list of anything new, marked once you've brought it up
• Readings (optional): blood pressure, pulse, blood sugar and weight, recorded as numbers only
• About This Person: emergency information, ready to print for a helper
• A filled-in EXAMPLE file with made-up entries
• A short Start here guide

Format

• One zip file: two .xlsx files (blank and EXAMPLE) plus a PDF Start here guide
• Works in Microsoft Excel and in Google Sheets (free with a Google account). A computer is easiest for setup.
• One person per file, 12 months per file. Summary pages print on Letter or A4.

How to download and open

1. After checkout, your zip file is ready to download right away. The link is also in your email receipt.
2. Unzip it on a computer and open the Start here guide.
3. Excel: double-click the blank .xlsx file. Google Sheets: upload the .xlsx to Google Drive, open it, then choose File, then Save as Google Sheets.

For personal use. Please don't resell or share the files.

For personal record-keeping only. Not medical advice. Always follow your doctor's, pharmacist's, or care team's instructions.

Questions or a download problem? Get in touch and we'll help.