Gratitude Journal Spreadsheet

About this template

This gratitude journal is built for looking back. You write three things a day, and later you can open a bad month and see that you still managed it on most days. It is for anyone who wants a simple daily journal that keeps its entries readable and easy to revisit.

Please read: This is a tracker tool only, not financial, tax, legal, medical or any other professional advice or advisory service. It records and calculates what you enter; you are solely responsible for checking all figures, rates, dates and results and for every decision you make. By purchasing, downloading or using it, you accept these terms (your statutory consumer rights are not affected).

Three things, one line, one number

Each entry holds three things you are grateful for, separated by a vertical bar so they stay readable in a single cell. Add a line about the day and, if you like, a mood out of ten. The mood score is optional.

It looks back

A journal you cannot re-read is a diary you have lost. The Gratitude tab counts your entries this month, works out your average mood across everything you have logged and shows how many days ago every entry was written.

Hard days you can see

A mood of three or under turns red and eight or over turns green. Not to judge the day, but so that a difficult fortnight becomes a shape you can see rather than a feeling you half remember. Used this way it works as a gratitude tracker as well as a mindfulness journal.

Room for how people really journal

• 120 entries, three things each
• That is four months of daily writing, or a year of writing when you feel like it
• Habits and goals beside the journal, for the things you were trying to do along the way
• A dashboard reading all of it

The six connected tabs are Start Here, Setup, Gratitude, Habits, Goals and Dashboard, so the habit tracker and the self care planner sit next to the journal in one file.

Works with

• Microsoft Excel 2016 or later, on Windows or Mac
• Google Sheets with a free Google account. The Google Sheets version is a real workbook you take a copy of, not a PDF with a link in it.
• No dynamic arrays, no macros and no add-ins, so it behaves the same on Excel 2016, 2019, 2021 and Microsoft 365 and in LibreOffice. No Microsoft 365 subscription is required.
• No subscription

What you download

• Two Excel files: a month of real entries, including the bad days, and a blank one ready for yours
• The instruction guide, which has one-click links to the Google Sheets versions (filled and blank)
• The terms of use as a PDF

Your files are ready to download as soon as payment clears. The file is for your personal use, so please do not share or resell it. Questions before or after you buy? Use our contact page and we will help.

Frequently asked questions

Does it work in Excel or Google Sheets?

Both. The Excel files run on Excel 2016 or later on Windows or Mac, and the instruction guide has one-click links to make your own copy of the Google Sheets versions.

How many entries does it hold?

120 entries of three things each, enough for four months of daily writing or a year of occasional entries.

Do I have to rate my mood?

No. The mood out of ten is optional. When you do add it, low days turn red and good days turn green.

Are there writing prompts?

No. Each entry is your own three things and a line about the day. The file focuses on keeping entries easy to look back on.

Can I track habits too?

Yes. Habits and Goals tabs sit beside the journal, and a dashboard reads all of it.