ADHD Challenges
Worksheet

ADHD Executive Function Tools

Map the friction points across your professional and personal life
to understand where ADHD shows up most — and where to focus first.

Where This Tool Helps

Most people with ADHD have a general sense that certain things are hard. The specific patterns are often less clear. You know meetings drain you, but you might not have connected that to working memory overload. You know some projects stall, but the relationship between novelty-seeking and follow-through on routine work is easy to miss until you map it explicitly.

This worksheet does one thing: it slows the self-awareness process down enough to give it structure. ADHD challenges tend to appear in clusters — the same executive function patterns showing up across different domains. Work performance, relationships, time, emotional regulation, organization — the themes repeat. Naming them by domain makes the pattern visible in a way that a general sense of “I struggle” does not.

The steps below are designed to surface those patterns systematically, not just the loudest problem.

How to Use This Worksheet

  1. Work through each domain separately. Don’t skip ahead or batch them. Each domain is a distinct environment for ADHD — what shows up at work is not the same as what shows up in relationships or finances. Treating them separately keeps the analysis honest.
  2. Write specific situations, not generalizations. “I struggle with focus” is not useful here. “I lose track in back-to-back meetings and miss action items” is. The more concrete the observation, the more useful it becomes in a coaching conversation.
  3. Mark the domains that carry the most friction. After filling in all eight, circle the two or three that feel most costly — not most painful, most costly to your work, relationships, or wellbeing.
  4. Don’t filter for what sounds professional. The domains that feel uncomfortable to write (finances, emotional regulation, health) are often where the most significant leverage is.
  5. Bring it to your next session. This is a living document. Your coach will use what you’ve written here to calibrate priorities and track change over time.
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ADHD Challenges Worksheet

Work Performance

How does ADHD affect your effectiveness, output, or focus at work?

Time Management

Where does time consistently work against you — losing it, misjudging it, or running out of it?

Organization & Follow-Through

Where do systems, structures, or commitments tend to break down?

Emotional Regulation

What emotional patterns — reactivity, frustration, avoidance, or shutdowns — affect your performance or relationships?

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ADHD Challenges Worksheet (continued)

Relationships & Communication

Where does ADHD create friction with colleagues, direct reports, partners, or family?

Health & Wellness

How does ADHD affect sleep, exercise, nutrition, or medical self-care?

Finances

Where does money management — bills, planning, impulsive decisions, administrative tasks — create problems?

High-Stakes Communication

Where does ADHD affect how you show up in presentations, important meetings, or critical conversations?

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Before Your Next Session

With the worksheet complete, take a few minutes with these questions before you meet with your coach. They’re designed to move from inventory to insight.

Three Questions Worth Sitting With

1. Patterns across domains. Looking at all eight areas, which two or three challenges appear in multiple places under different names? What does that pattern tell you about the underlying mechanism?

2. The blank domain. Which domain did you find hardest to write in — or left mostly empty? What might that resistance be protecting?

3. Highest leverage. If you could reduce friction in one domain over the next 90 days, which one would have the greatest downstream effect on everything else?

Notes & Observations
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