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Sobriety Tracker Spreadsheet | Alcohol Free Daily Log + Streak Counter + Money Saved | Excel Google Sheets | Sober Living Planner

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๐ŸŒŠ SOBRIETY & ALCOHOL-FREE TRACKER | TEAL


Every day sober is a day you chose yourself.


This spreadsheet gives you the full system โ€” a daily log, streak counter, money saved calculator, trigger tracker, habit builder, and milestone log โ€” in one place.


โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€

โœ… WHAT'S INSIDE โ€” 6 TABS

โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€


๐Ÿ“Š DASHBOARD

โ†’ Days alcohol-free (auto-counted from Daily Log)

โ†’ Current streak

โ†’ Money saved (enter your daily spend once โ€” calculated automatically)

โ†’ Average mood over time

โ†’ Your reasons โ€” fill in why you're doing this

โ†’ 8 milestones from Day 1 to Day 100


๐Ÿ“… DAILY LOG (100 days)

โ†’ Date, alcohol-free tick, mood (0โ€“10), energy (0โ€“10)

โ†’ Sleep hours, craving level (0โ€“5), notes

โ†’ Colour scale: mood turns green as it improves

โ†’ 2 minutes each evening


๐Ÿ’ช HABIT BUILDER (31-day monthly)

โ†’ 16 replacement habits in 4 categories

โ†’ Replacing the habit ยท Body repair ยท Mental health ยท What I gained

โ†’ Tick each day โ€” colour scale shows your consistency


๐ŸŽฏ TRIGGER TRACKER

โ†’ 18 common triggers across 3 categories

โ†’ Emotional ยท Situational ยท Mental

โ†’ Rate each: Strong / Sometimes / Rarely

โ†’ My plan if this trigger hits


๐Ÿ’ฐ MONEY SAVED CALCULATOR

โ†’ Enter daily spend โ€” weekly, monthly, 6-month, annual savings calculated

โ†’ 7 non-financial gains listed with evidence (sleep, skin, anxiety, time...)


โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€

โœ… PERFECT FOR

โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€


โ†’ Dry January โ€” start before January, track through

โ†’ Sober curious โ€” no pressure, just data

โ†’ Long-term sobriety โ€” milestones and momentum

โ†’ Anyone who wants to understand their relationship with alcohol


โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€

โš ๏ธ IMPORTANT

โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€


If you have a physical dependence on alcohol, please seek medical support before stopping. Withdrawal from severe dependence can be dangerous without medical supervision.


โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€โ”€

โœ“ Excel ยท โœ“ Google Sheets ยท Instant download


ยฉ SHOPPLANstudio โ€” Personal use only.

https://shopplanstudio.etsy.com

You will get a XLSX (24KB) file