A free Google Sheets or Excel habit tracker template for daily or weekly habits — instant download, no payment, no streak guilt.
Rolling windows, not streaks
Miss a day? Your progress doesn't reset to zero. The template tracks the last 7 days so you always see your real consistency.
Flexible frequencies
Not every habit needs to be daily. Set "3x per week" or "5x per week" — whatever works for you.
Works anywhere
Import into Google Sheets, Excel, or Apple Numbers. It's just a CSV file.
Includes 5 starter habits
Pre-configured examples to get you going. Customize or replace them with your own.
Enter your email and get the CSV download link right away. No account and no payment required.
What you get
Prefer an app over a spreadsheet?
The template is great for getting started. But if you want automatic rolling window calculations, AI coaching, and mobile access — try the full app.
No signup required. Start tracking in 5 seconds.
Yes. The habit tracker template is completely free. Enter your email and we'll send you an instant download link — no payment and no account required.
Yes. The template is a standard CSV file, so it imports into Google Sheets, Microsoft Excel, and Apple Numbers. In Google Sheets, choose File → Import → Upload, or open the CSV directly in Excel or Numbers.
A printable habit tracker is fixed on paper, so you can't recalculate progress when you miss a day. This spreadsheet template uses rolling windows: it looks at your last 7 days instead of a fragile all-or-nothing streak, so one missed day never resets you to zero.
Yes. Each habit has a target frequency, so you can set goals like “3x per week” or “5x per week” alongside daily habits. The rolling window measures whether you hit that frequency over the last 7 days.
No account is needed. You only provide an email so we can send the download link. If you'd rather skip the spreadsheet entirely, you can try the BeBetterHabits app free with no signup and no email.
BeBetterHabits. Helping you be better.