Health Dimensions Tracker
Track sleep, movement, nutrition, mood, and stress patterns between visits. A free downloadable Google Sheets template you can copy into your own Drive and customize.
What is the Health Dimensions Tracker?
A spreadsheet for tracking the dimensions of daily life that shape mental health: medication adherence, therapy engagement, sleep, nutrition, physical activity, intentional rest, and connection. Designed to surface patterns between visits so a follow-up conversation has real data to work from, not recall.
Why Use the Tracker?
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Holistic Insight
Gain clarity on areas where you're thriving and identify opportunities for growth across key health dimensions.
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Empower Your Progress
Watch your efforts translate into measurable improvements, fostering motivation and consistency.
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Personalized Wellness
Understand your unique patterns and tailor your health strategies for maximum impact.
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Simple & Effective
Designed for ease of use, making self-monitoring a seamless part of your routine.
Key Areas
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Overall Functioning
A broad view of how you're feeling and performing.
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Treatment Adherence & Tolerability
Staying on track with medications and therapy with comfort.
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Core Lifestyle Habits
Sleep, nutrition, hydration, and physical activity: the foundations of good health.
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Mental & Emotional Well-being
Intentional rest, managing screen time, and applying therapy skills.
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Meaning & Connection
Nurturing relationships, engaging in meaningful work, and cultivating a sense of purpose.
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Substance Use
Monitoring and avoiding detrimental habits.
Download and Customize Your Template!
The tracker downloads as a Google Sheets template. Copy it into your own Google Drive, then customize the columns and rows to fit what you want to monitor. The original template is read-only; your copy is yours to edit.
A pattern tracked over weeks tells a different story than a snapshot at a single appointment. Bring the data to your follow-up and we can work from what your week actually looked like.
A privacy note: this is a Google Sheets template. Use the link to make your own private copy in your own Google Drive, and enter your information only in that private copy. Do not enter personal details into a shared file or any public web form. Cognia Health does not receive or store anything you record in your copy of the tracker.