Notes, formulas and work in progress.

=Time(hr,min,sec)

CREATES A SPECIFIC TIME FROM SEPARATE HOUR, MINUTE, AND SECOND PARTS.

Your time is built from small, deliberate decisions. Each hour & each minute counts and when combined, it creates the whole of your day. You can choose how you build the hours of your life. Over time, these small parts compound into a rhythm that serves you.

=Today()

RETURNS TODAY’S DATE WITHOUT THE TIME. IT UPDATES WHEN THE FILE IS OPENED.

Today is a clean slate. It has no memory of yesterday and no assumption about tomorrow. TODAY invites you to start anew, unburdened by yesterday and free from the weight of what’s yet to come. Fill it with what matters most to you – with intention.

=Month(number)

RETURNS THE MONTH (1–12) FROM A DATE.

Seasons change and so can you. Months bring shifts in energy, weather, and opportunity. The MONTH function is a reminder that nothing stays static; you get 12 fresh chances each year to try again, adjust your pace, or plant new seeds.

=Year(number)

RETURNS THE YEAR FROM A DATE.

The year is your wide-angle view. It puts all your days into perspective and shows how each fits into a bigger story. Looking at the YEAR reminds us to lift our heads from the detail work and ask: is this the direction I want the whole chapter of my life to take?

=Workday(start_date,days)

RETURNS THE DATE THAT IS THE GIVEN NUMBER OF WORKING DAYS BEFORE OR AFTER A START DATE, SKIPPING WEEKENDS AND OPTIONALLY HOLIDAYS.

Rest is part of the function. Just as WORKDAY ignores weekends and holidays, your own productivity should be balanced with time to recover. Progress doesn’t come from endless work; it comes from a sustainable rhythm that includes breaks and restoration.

=Networkdays(start_date,end_date,[holidays])

RETURNS THE NUMBER OF WORKING DAYS BETWEEN TWO DATES, EXCLUDING WEEKENDS AND OPTIONAL HOLIDAYS.

What you do between the lines builds your legacy. NETWORKDAYS counts the spaces between — and those in-between moments often matter more than the start or end. Your reputation, relationships, and results are built in the day-to-day.

=Datedif(start_date,end_date,unit)

CALCULATES THE DIFFERENCE BETWEEN TWO DATES IN YEARS, MONTHS, OR DAYS.

DATEDIF measures time passed, but the true meaning is in what passed during that time. Use it not just to see how long something took, but to reflect on what you learned and how you changed along the way.

=If(test,true,false)

PERFORMS LOGIC TESTS AND RETURNS RESULTS.

Every decision is a choice point. The IF function reminds us that life often presents a choice; if this, then that. While we can’t always control the conditions, we can define the outcomes we want when they’re met, and when they’re not. Clarity about the possibilities keeps you from drifting into default decisions.

=Ifs(logical_test1,value_if_true1,logical_test2,...)

EVALUATES MULTIPLE CONDITIONS AND RETURNS THE FIRST TRUE RESULT.

Life rarely fits into a single condition. It’s a cascade of choices, influences, and possibilities, and sometimes the best way to navigate it is to layer your logic. The

=GoalSeek(value,celltochange,result)

FINDS THE INPUT NEEDED TO ACHIEVE A DESIRED RESULT.

Start with your destination and work backwards. Knowing where you want to be allows you to map the exact steps to get there. With a clear destination, every action moves you closer to the outcome you have planned.

=DataValidation(settings)

RESTRICTS OR CONTROLS WHAT DATA CAN BE ENTERED.

Boundaries are an act of care, just as data validation prevents invalid inputs from messing up your sheet, personal boundaries protect your energy and focus. Make sure that your inputs align with your values and vision.

=Choose(index,value1,value2)

CHOOSES A VALUE FROM A LIST BASED ON THE INDEX NUMBER YOU SPECIFY.

Every choice you make contributes to your future. CHOOSE reminds us that we do have options, and that each one sets our direction. Even choosing ‘nothing’ is still a choice. Choose with awareness and not autopilot.

=Iferror(value,value_if_error)

CHECKS FOR ANY ERROR IN A CELL, RETURNS THE RESULT YOU CHOOSE IF THERE’S AN ERROR.

Not every plan works out perfectly. IFERROR teaches us to handle mistakes gracefully, replacing frustration with a better alternative. Errors are learnings and having a plan B ready so an unexpected turn doesn’t stop your progress.

=Vlookup(value,array,column)

SEARCHES FOR A VALUE IN THE FIRST COLUMN OF A RANGE AND RETURNS A VALUE IN THE SAME ROW FROM ANOTHER COLUMN.

Look up, look around and search for your meaning. Your past and your context hold the clues. Return the result your looking for using clearly defined input.

=Index(array,row_num)

RETURNS THE VALUE OF A CELL AT A SPECIFIC ROW AND COLUMN IN A RANGE.

Sometimes the answer lies in knowing exactly where to look. INDEX reminds us that clarity about your position – in a spreadsheet table, or in life – helps you pull the exact piece of information you need.

=Match(lookup_value,array)

RETURNS THE POSITION OF A VALUE IN A RANGE (WORKS GREAT IN COMBINATION WITH =INDEX ABOVE).

You’ll find your peace when you’re willing to search for it. MATCH is about knowing what you’re looking for and being open to where it might appear.

=Offset(reference,rows,cols)

RETURNS A REFERENCE TO A RANGE THAT IS A SPECIFIED NUMBER OF ROWS AND COLUMNS FROM A STARTING POINT.

Progress isn’t about starting over, but sometimes shifting your view. OFFSET shows us that a small move in any direction can give you a new perspective.

=Getpivotdata(data_field,pivot_table)

EXTRACTS DATA FROM A PIVOT TABLE.

The summary is useful, but the details can be gold. GETPIVOTDATA is a reminder to dig deeper than the surface view.

=Unique(array)

RETURNS A LIST OF UNIQUE VALUES FROM A RANGE, OPTIONALLY FILTERING BY COLUMNS OR BY OCCURRENCE COUNT.

Your uniqueness is your edge. UNIQUE reminds us to stop copying others and start owning who we are. There is only one of you and you are UNIQUE!

=Filter(array,include)

FILTERS A RANGE OF DATA BASED ON CRITERIA.

You don’t need to do everything - for everyone - all the time. FILTER shows that clarity comes from removing the noise and focusing only on what aligns with your purpose.

=Concantenate(text1,text2...)

JOINS TEXT STRINGS TOGETHER.

You are the sum of your experiences. CONCANTENATE shows how experiences, lessons and moments can be joined into something richer. Your meaning emerges when separate parts are brought together with intention.

=Len(text)

RETURNS THE LENGTH OF A STRING.

It’s not about how long something is, but what’s in it. LEN reminds us that sometimes life’s shortest moments are the most powerful.

=Left(text,num_chars)

RETURNS THE FIRST CHARACTERS FROM A TEXT STRING, BASED ON THE NUMBER YOU SPECIFY.

Lead with what matters most. LEFT teaches us to present our core message without getting lost in detail. Life’s clarity often comes from knowing your opening lines.

=Right(text,num_chars)

RETURNS THE LAST CHARACTER(S) FROM A TEXT STRING, BASED ON THE NUMBER YOU SPECIFY

Keep what still serves you. RIGHT reminds us that endings matter and can frame the way we remember an experience.

=Mid(text,start_num,Num_chars)

RETURNS A NUMBER OF CHARACTERS FROM THE MIDDLE OF A TEXT STRING.

MID shows us that sometimes you need to dig deep to find the richest meaning. The truth may be tucked between the beginning and the end.

=Text(value,format_text)

FORMATS A VALUE INTO TEXT USING A SPECIFIED NUMBER, DATE, OR CUSTOM FORMAT.

You can’t control every circumstance, but you can control how you frame it. TEXT is about perspective and deciding how you want something to be seen.

=Trim(text)

REMOVES ALL EXTRA SPACES FROM TEXT EXCEPT FOR SINGLE SPACES BETWEEN WORDS.

Edit the clutter! TRIM shows that removing what’s unnecessary allows the important parts to stand out. Streamline your surroundings and thoughts to create room for focus and flow.

=Rept(text,number_times)

REPEATS A GIVEN TEXT A SPECIFIED NUMBER OF TIMES.

What you repeat, you become. REPT is a reminder that habits, words and patterns shape your reality.

=Substitute(text,Old,new)

REPLACES SPECIFIC TEXT IN A STRING WITH NEW TEXT, OPTIONALLY TARGETING ONLY CERTAIN INSTANCES.

Change the story, change the outcome! SUBSTITUTE reminds us that rewriting even one part of your story can transform the outcome.

=Search(find_text,within_text)

RETURNS THE POSITION OF THE FIRST OCCURRENCE OF SPECIFIC TEXT IN A STRING, IGNORING CASE.

You find meaning when you start looking for it. SEARCH is about curiosity and the willingness to explore and discover what’s already there.

=Value(text)

CONVERTS TEXT THAT REPRESENTS A NUMBER INTO A NUMERIC VALUE YOU CAN CALCULATE WITH.

Read between the lines. VALUE is about turning something that looks one way into something more useful and real. It’s seeing past appearances to uncover truth

=Sum(number1,2...)

ADDS TOGETHER NUMBERS, RANGES, OR CELL REFERENCES.

The whole is greater than the parts. SUM reminds us to keep adding up our small wins, because they build into something bigger over time. Every little contribution matters, even if it feels insignificant in the moment.

=Sumif(range,criteria)

ADDS VALUES THAT MEET A SINGLE CONDITION.

You don’t need to tally every experience or opinion. Choose what matters, define your filter, and focus on what aligns. Whether it’s peace, productivity, or purpose — sum only what serves you.

=Sumifis(sum_range,criteria)

ADDS VALUES THAT MEET MULTIPLE CONDITIONS.

Life isn’t about saying yes to everything — it’s about knowing what qualifies. When something ticks all your boxes — your values, your time, your energy — say yes. If not? Pass. Make your life add up on your terms.

=Count(value1,2...)

COUNTS THE NUMBER OF CELLS CONTAINING NUMBERS.

Count the things that truly count. COUNT reminds us to keep track of what matters most, not just what’s easy to measure.

=Counta(value1,2...)

COUNTS THE NUMBER OF NON-EMPTY CELLS.

COUNTA is about recognising the value in what’s been created and the effort that’s been put in, even if it’s not all numbers.

=Countifs(criteria_range1,criteria1...)

COUNTS THE NUMBER OF CELLS THAT MEET MULTIPLE CONDITIONS.

Criteria compounds clarity. COUNTIFS shows that the more specific you are about what you want, the easier it is to recognise it when it appears.

=Average(number1,2...)

RETURNS THE MEAN (AVERAGE) OF THE SUPPLIED NUMBERS.

Balance isn’t found in every moment; it emerges over time. AVERAGE teaches us that life has peaks and valleys, and it’s the middle ground that often reveals our true pace and progress.

=Averageifs(average_range1,criteria)

CALCULATES THE AVERAGE OF CELLS THAT MEET MULTIPLE CONDITIONS.

Fairness improves when filters improve. AVERAGEIFS is about understanding that when we set the right boundaries, the results we see are more honest and meaningful.

=Round(number,num_digits)

ROUNDS A NUMBER TO A SPECIFIED NUMBER OF DIGITS.

You don’t need perfect; progress means you can keep moving and ROUND reminds us that progress over precision will still get results.

=Rank(number,ref)

RETURNS THE RANK OF A NUMBER WITHIN A LIST OF NUMBERS.

Order reveals priorities. RANK invites you to consider what you’re valuing most and where you want to place your focus.

=Sumproduct(array1,array2)

MULTIPLIES CORRESPONDING ELEMENTS IN ARRAYS AND RETURNS THE SUM OF THOSE PRODUCTS.

Alignment multiplies impact. SUMPRODUCT teaches us that when the right elements work together and create synergy, the result is far greater than the sum of its parts.

=Product(number1,number2,...)

MULTIPLIES ALL NUMBERS SUPPLIED.

Your efforts compound when they’re aligned. PRODUCT reminds us that one strong input alone is good, but combining many can create exponential results.

=Ceiling(number,significance)

ROUNDS A NUMBER UP TO THE NEAREST MULTIPLE OF A SPECIFIED SIGNIFICANCE.

Rise to meet the level of your dreams. CEILING is about aiming higher than where you are.

=Floor(number,significance)

ROUNDS A NUMBER DOWN TO THE NEAREST MULTIPLE OF A SPECIFIED SIGNIFICANCE.

Ground your ambitions with strong foundations. FLOOR reminds us that stability is built by recognising your base level and growing from there.

=Abs(number)

RETURNS THE ABSOLUTE VALUE OF A NUMBER, REMOVING ANY NEGATIVE SIGN.

Strip away the emotional charge and see the core truth. ABS shows that when we remove judgement, we can see situations for what they truly are.

=Int(number)

ROUNDS A NUMBER DOWN TO THE NEAREST WHOLE NUMBER.

Wholeness doesn’t always mean more - sometimes it means simplifying. INT reminds us that a complete, uncomplicated answer can be stronger than a detailed but messy one.

=Rand()

RETURNS A RANDOM NUMBER BETWEEN 0 AND 1.

Embrace unpredictability. RAND is a reminder that sometimes the magic happens in the unscripted spaces. Life can surprise you when you leave space for chance.

=Mod(Number,divisor)

RETURNS THE REMAINDER AFTER DIVIDING ONE NUMBER BY ANOTHER.

Patterns repeat until we change them. MOD shows that cycles are part of life and that noticing them is the first step to breaking the ones that no longer serve you.

=Transpose(array)

FLIPS ROWS INTO COLUMNS AND COLUMNS INTO ROWS.

Flip the script. TRANSPOSE reminds us that a change in perspective can make all the difference. Sometimes, turning your viewpoint around reveals solutions you couldn’t see before.

=Sparkline(data)

CREATES A SMALL, CELL-SIZED CHART TO SHOW TRENDS IN DATA.

Your progress might be small, but it’s visible. SPARKLINE shows that even the tiniest uptick can be encouraging when you know where to look. Keep track of your growth and the small wins build momentum.

=Pivottable(data)

SUMMARISES, ANALYSES, AND REORGANISES DATA TO VIEW IT FROM DIFFERENT ANGLES.

Reframe your life story until it makes sense. PIVOT TABLE reminds us that data and experiences can be organised in many ways. The way you group and view things changes the meaning you take from them.

=Isblank(value)

CHECKS WHETHER A CELL IS EMPTY.

Blank doesn’t mean worthless. ISBLANK reminds us that white space can be healthy it gives you margin to breathe, think, and reset. An empty space is often an opportunity waiting to be filled.

=Iserror(value)

RETURNS TRUE IF THE CELL CONTAINS ANY KIND OF ERROR; OTHERWISE, RETURNS FALSE.

Errors are not the end, they’re signals. ISERROR teaches us to look for the message in the mistake, because every error points to a step you can improve or try differently next time.

=NA()

RETURNS THE #N/A ERROR, WHICH MEANS “VALUE NOT AVAILABLE.”

Not everything is ready now. NA reminds us that patience is part of the journey, and some answers reveal themselves only when the timing is right.

=Rept(text,number_times)

REPEATS TEXT A GIVEN NUMBER OF TIMES

Sometimes life repeats the lesson until you learn it. The key? Notice the pattern, shift the response, and grow forward.

=Formulatext(ref)

RETURNS THE FORMULA AS TEXT FROM THE REFERENCED CELL.

Look beyond the result and understand the process. FORMULATEXT is a nudge to examine how you got here, not just where you ended up. Your “formula” matters as much as the outcome.

=ProtectSheet/UnprotectSheet

LOCKS OR UNLOCKS THE CONTENTS OF A WORKSHEET TO CONTROL WHAT CAN BE EDITED.

Guard what matters and know when to open up. PROTECT SHEET reminds us that boundaries are essential for security, but flexibility allows growth.

=Delete/Undo

DELETE REMOVES CONTENT; UNDO REVERSES THE LAST ACTION.

It’s okay to let go and it’s okay to change your mind. DELETE and UNDO give us permission to remove what no longer works, or to reverse a decision if we realise it’s not serving us.

=Morality(Choice,integrity,character)

I AM CAPABLE OF GOOD

I am a person with choice, wisdom and a good heart. I can make mistakes and still choose to act with integrity, kindness and courage.

=Intelligence(curiosity,learning,wisdom)

I AM ALWAYS LEARNING

I am not defined by what I know today. Every experience, question and challenge gives me the opportunity to grow and become wiser.

=Worth(existence,self_acceptance,worth)

I AM WORTHY

My worth is not something I earn, prove or achieve. I am valuable simply because I exist.

=Appearance(gratitude,self_care,confidence)

I AM ENOUGH

My body is not a verdict on my value. I honour it with gratitude, kindness and care, knowing it carries me through life.

=Identity(authenticity,courage,belonging)

I AM UNIQUELY ME

I do not need to fit in to belong. My differences, experience and individuality are gifts that make me who I am.

=Capacity(small_steps,consistency,strength)

I AM GROWING STRONGER

I do not need to have it all figured out. Every small step builds resilience, capability and confidence.

=Status(Resilience,perspective,progress)

I AM MORE THAN MY CIRCUMSTANCES

Success and setbacks are temporary. My value remains constant regardless of where I am on my journey.