ADHD Mood
Tracker

ADHD Executive Function Tools

A weekly grid for tracking mood and energy patterns across the day
to surface the rhythms that affect your performance.

Where This Tool Helps

Most people with ADHD experience mood as weather - it arrives without warning, shifts unexpectedly, and gets attributed to the situation in front of them rather than anything systemic. The tracking here is useful precisely because it interrupts that assumption. When you can see seven days of morning-afternoon-evening data next to your energy scores, patterns that felt random start to look like rhythms.

The three-times-daily structure is deliberate. A single daily rating collapses what is often a variable day into one number, losing the signal. For people managing ADHD - particularly those on stimulant medication - the difference between 10am and 4pm can be significant. Tracking three time points shows you whether you are starting low and climbing, peaking midday and fading, or inconsistent in ways that might be worth addressing.

The steps below are designed to make tracking reliable across the week - consistent enough to give you real data without adding friction that causes you to abandon it by Wednesday.

How to Use This Tracker

Keep it visible. Print this page and put it somewhere you will see it at each tracking time - taped to your monitor, on your nightstand, next to your coffee maker. Out of sight means out of mind.
Rate at the same times each day. Morning before 10am, afternoon around 2-3pm, evening after 7pm. Rough consistency matters more than precision. If you miss a slot, leave it blank rather than back-filling from memory.
Use the scale consistently. 1=Very Low, 2=Low, 3=Neutral, 4=Good, 5=Great. Rate what is true now, not what you think it should be.
Log the energy column honestly. Energy and mood are related but not identical. Some days you feel fine but are running on empty. The distinction matters.
Complete the bottom section at end of week. The patterns field is where the data becomes useful. Look for days that cluster high or low, times of day that are consistently different, and anything - sleep, activity, schedule disruption - that appears to connect.