Downloadable Mutaba’ah Amal

By Aneesah, 17 Nov 16

Excuse the Arabic and Malay jargon — I made this Excel spreadsheet that can be used as a monthly habit tracker or reward chart, and thought I’d put it up online for others to use.

(Confession: I greatly enjoy formatting documents in MS Office. I’m one of those people who can spend hours changing fonts and aligning tables… :suspicious: )


Chart your habits and build them up!

The idea is that you can’t improve on something that you haven’t measured: so tracking your habits is one small effort into building your ideal daily routine.

Quick Features:

  • Fully-editable in MS Excel (so feel free to change the words, add the month, year, your name…)
  • A4 landscape layout
  • 21 rows for the habit list
  • 31 columns for the daily “ticks”
  • Target and Total columns to track progress

Tips to Use:

  1. You can start by simply tracking good habits that you do, for instance “wake up at 5am”, “pray Dhuha“, “eat fruit”, “call Mum”.
  2. It is recommended to add on only 1-3 new habits per month because it is better to have few but consistent good actions. You do not need to use up all 21 rows!
  3. Set a target amount of ticks (or some people like to use Xs instead) in the beginning of the month. Leave the space empty if you missed the item that day. At the end of the month, count how many days you actually made it for each habit and total up in the last column.
  4. Reward yourself for certain goals, such as not missing a tick for the whole month for a new habit.

How to Change the Colour Scheme

I know, crucial point, right? πŸ˜›

colour scheme

Yay purple and pink?

In Excel, go to the Page Layout tab, click the down-arrow next to Colors. Hover over the pre-selected choices of colour schemes to preview. Click on your choice to automatically re-colour the spreadsheet.


You have two options:

  1. Excel file to customise anything before printing
  2. PDF file in greyscale to quickly print a copy out and hand-write the details

Enjoy it! :clap: Feel free to share! You’re welcome.


Creative Commons License This work is licensed under a Creative Commons Attribution-NonCommercial 4.0 International License.


  1. namesa says:

    Salam, was looking for any downloadable mutaabah sheet and found your page. So i tried to download ur mutabaah amal sheet but the file was not found. If you dont mind can you email me at πŸ™‚ thanks so much, may ur deeds be rewarded perpetually.

    • Aneesah says:

      Wa’alaikumsalaam warahmatullah Namesa,

      I apologise for the broken links! >_< They have been updated above. I hope this works, thank you very much for letting me know.

  2. Mohamad says:

    Thank you so much. May Allah bless you

  3. allahu.. jazakillahu kheir jaza’ . so generous of you <3

    • Aneesah says:

      Not at all, I’ve made good use of it myself so just decided to put it up online alang2 dah buat. πŸ˜€ Wa’iiyaki!

  4. Bukhari Bin Ismail says:

    thank you for your sharing

  5. Azrie Ezaidi says:

    jazakallahu khair

  6. i don’t know how to add more rows under it. mind to teach me? sorry, i’m not so pro using excel πŸ™

    • Aneesah says:

      Hiya, I think the easiest way would be to select and copy two rows. Then paste them within the existing table to extend it downwards. You can paste multiple times until the table is long enough.

  7. khairunnadia says:

    thank you so much sister

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