アンチドーパミン回復ダッシュボード 週次トレンド テンプレート
The Anti‑Dopamine Pro template is built with five interconnected sheets that turn raw habit data into a vivid, dark‑theme dashboard. The Dashboard Principal sheet shows a large central score, streak counter, four metric cards (average energy, total focus hours, productivity percentage, weekly score), a 30‑day line chart, a habit‑completion pie chart, and a color‑coded status box. The Registro Diário sheet logs each day’s dopamine score, focus hours, energy level (dropdown 1‑5), productivity, relationships, finances, and automatically calculates the daily average and status. The Hábitos Diários sheet provides a checklist of eight core habits with a completion percentage and status indicator. The Análise e Alertas sheet aggregates weekly averages, trends, and generates four conditional alerts (high dopamine, low focus, broken streak, critical overall score). Finally, a Relatório Mensal page compiles monthly statistics, best/worst days, top habit, trend insights, and auto‑generated recommendations, ready for PDF export.
This template solves the common struggle of staying disciplined during a digital‑addiction recovery phase. By converting subjective feelings into objective numbers, it gives users a clear picture of progress and immediate visual warnings when they drift toward relapse. The automatic color shifts, alert messages, and streak tracking keep motivation high, while the weekly reset button and backup features ensure data stays fresh and safe. Users can instantly see which habit areas need attention, how their focus and energy evolve, and receive actionable tips without manual calculations.
Designed for young adults aged 22‑28 who are actively reducing screen time and rebuilding healthier routines, the workbook fits into daily morning or evening rituals. Whether you’re a student, junior professional, or anyone seeking structured self‑improvement, the template offers a personal‑coach‑like experience without any subscription or internet dependency after the first sync.
The system tracks dopamine‑related scores, focus hours, energy levels, productivity, relationship quality, financial mindfulness, and habit compliance. It produces real‑time dashboards, trend graphs, alert boxes, weekly summaries, and a polished monthly PDF report that can be shared with mentors or support groups. All calculations are locked to prevent accidental edits, and dropdowns enforce consistent data entry.
How to use
- Open the workbook; the date field in the Registro Diário sheet auto‑fills with today’s date.
- Fill in the required columns (Dopamine Score, Hours of Focus, Energy, Productivity, Relationships, Finances) and tick the habit checklist for the day.
- Watch the Dashboard Principal update instantly: the central score changes color, the metric cards recalculate, and charts reflect the latest 30‑day data.
- At the end of each week, click the “Reset Semanal” button to clear old entries, then press “Exportar Relatório Semanal” to generate a PDF summary you can keep or share.
Expected benefits: streamlined daily logging, visual motivation through color‑coded alerts, and faster insight into habit patterns, helping you stay focused and reduce relapse risk.
