The last time I wrote about scoring my happiness a few people messaged saying they were interested in doing the same. I offered to put together a template to help them. So that’s what I’ve done, and this is what this short post introduces.

Not an App, but a simple to use spreadsheet

I’ve considered creating an App in the past, but then it might turn into something which relies on advertising to keep it going and harnesses the data of users for some manipulative end that I want no part in. I couldn’t think of anything worse for dragging down happiness.

What I’ve created here is what I hope will be an easy-to-use spreadsheet to track your happiness (as well as your anxiety and purpose) over the next year. It can be downloaded below, and you can get going with it right away. It’s free.

A few pointers

Scoring your happiness is most useful when you get into the habit of doing it each day. At first it might be difficult to rate your happiness on a zero to ten scale, but it’ll become easier. The happiness questions used here match those used by the UK’s Office for National Statistics.

Typically, I record my happiness in the morning for the day before, reflecting on how happy, how anxious, and how purposeful I felt. I write down the scores by hand as I find that easier. It might be several weeks before I enter them into the spreadsheet. And if I forget or don’t find the time, I just try and remember as best I can when I can. I also find it helpful to write down a few notes about the day as it helps me when I look back.  

To start, open up the spreadsheet and look over it – there are several tabs. The first tab – “how to use this spreadsheet” – will give several steps to follow. The only tab you need to do anything with is the “My Happiness Scores in 2025”, which is where you enter your scores and, if you want, details about your day. I hope it is clear but if you’d like help, please get in contact. I also welcome feedback.