Does anyone know where I can get some sort of excel spreadsheet journal that I can use to keep track of my plants?

I use Google Sheets. It's helpful so me and my friend who helps in the garden can use and update the same sheet. https://growbud.co/ app looks to be pretty user friendly too but I personally haven't used it.

You have some good apps nowadays that might do the trick, I’m using grow with Jane but you have botana and some other nice ones that allow you to track and input everything single aspect of the grow

I just use a daily planner book