Description
Setup Guide & Full Tour (5 min, start here if you are new to spreadsheets)
Quick demo
A soft, shame-free habit and routine tracker for ADHD brains. It counts the days you showed up instead of streaks, so a missed day never wipes your progress. Build Morning, Evening and Launch Pad routines, notice your mood and energy, and turn check-ins into rewards.
What’s inside
- Start Here: Explains every tab and how to open the tracker in Excel or Google Sheets.
- Dashboard: Counts habits ticked today, days you showed up this month, mood, routines and reward points.
- Month View: Pick any month and every coloured square is a day you showed up, with your percentage of target.
- Habit Log: One row per day for the whole year. Tick when you showed up; blank days are just blank.
- Routines: Gives you Morning, Evening and Launch Pad checklists with a Monday-to-Sunday tick grid.
- Mood & Energy: A 20-second check-in with a 14-day chart to spot what lifts you and what drains you.
- Reward Bank: Turns check-ins into points you can spend on rewards from your own menu.
- Monthly Reflection: Fills in check-ins and mood for each month, plus three kind prompts.
- Settings: Where you name up to ten habits, set gentle monthly targets and choose points per check-in.
Key features
- Shame-free habit tracking: counts 'showed up' days, never streaks
- Year-long Habit Log (one row per day, up to 10 habits)
- Month View with month selector and % of your gentle target
- Morning, Evening and Launch Pad routine checklists
- Mood & Energy log with 14-day chart and 30-day averages
- Reward Bank: points earned to rewards you can afford
- Monthly Reflection with auto stats + kind prompts
- Dashboard: 8 KPI tiles + 4 charts
Who it’s for
- Anyone who quit habit trackers after breaking a streak
- ADHD brains building simple daily routines
- People who want to spot mood and energy patterns
Works in Excel and Google Sheets
- One .xlsx file. Excel 2016 or newer (Windows or Mac), or free Google Sheets.
- Google Sheets: upload to Drive, Open with Google Sheets, then File > Save as Google Sheets.
- No macros, no add-ons, no subscription. Dropdowns, colour coding and charts work in both.
- Fictional sample rows show how it works; clear them in a few clicks.
What you get
- ADHD-Habit-Routine-Tracker-Spreadsheet.xlsx (9 tabs)
- ADHD-Habit-Routine-Tracker-Spreadsheet-Setup-Guide.pdf (5-page illustrated setup guide)
- Instant digital download. No physical product is shipped.
Get the full ADHD Planner Mega Bundle
Get the full ADHD Planner Mega Bundle: all 9 ADHD planners (3 Notion templates, 3 Excel/Google Sheets spreadsheets, 3 iPad digital planners) in one download.
More ADHD planners from the collection:
- ADHD Dopamine Dashboard: Notion Life Planner
- ADHD Focus & Brain Dump System: Notion Template
- ADHD Student Study Planner: Notion Template
- ADHD Daily Planner Spreadsheet
- ADHD Money & Bills Tracker Spreadsheet
- ADHD Digital Planner 2027: Rainbow Pop
- ADHD Undated Digital Planner: Dark Mode Neon
- ADHD Daily Reset Digital Journal: Pastel Cloud
Productivity tool, not medical advice. Made by Create Digital Tools.
Also on Gumroad: ADHD Habit & Routine Tracker Spreadsheet: Shame-Free, No-Streak on Gumroad
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