ADHD Progress
Tracker

ADHD Executive Function Tools

A structured weekly framework for tracking goal milestones
and building visible momentum over time.

Where This Tool Helps

A four-week goal can be difficult to review when urgent tasks, changing plans, or competing demands take attention. This tracker keeps milestones and status notes visible without assuming why progress changed.

Some people find that four weeks are easier to review when milestones and status notes are visible in one place. Without a structure that breaks the goal into weekly milestones and names what was supposed to happen in each one, the whole arc collapses into a vague sense of either “I made progress” or “I didn’t.” The weekly record provides examples to compare with that first impression.

The steps below are designed to counter both patterns - by keeping the goal visible and giving each week a concrete shape before it starts.

How to Use This Tracker

Name one goal. Not three. A single goal per tracker sheet. If you have multiple goals, use multiple sheets - but fill them in separately, not all at once.
Set the dates before you set the milestones. Write the start date and target date first. Then work backwards. Knowing the endpoint before you plan the weeks prevents the common trap of setting milestones that assume everything will go smoothly.
Define each milestone before the week begins. “Week 1: complete the project outline” is useful. “Week 1: make progress” is not. The milestone should be specific enough that on Sunday you can look at it and know clearly whether it happened.
Use the status checkboxes as a weekly check-in ritual. Pick a consistent time - end of week, Sunday evening - to mark status and write notes. The notes column is where the actual learning lives: what got in the way, what changed, what you need to adjust.
Treat the overall progress fields as a snapshot, not a grade. “What’s Working” and “What Needs to Change” are diagnostic. They tell you whether the goal itself needs adjusting, not just whether you worked hard enough.

Coaching and Health Scope

This is a coaching reflection aid, not therapy, diagnosis, medical care, or a validated clinical instrument. Use it to notice your own examples and prepare questions, not to identify or treat a condition. Pause if the exercise becomes distressing and bring persistent symptoms, treatment questions, or safety concerns to a licensed health professional. Use emergency or local crisis services for immediate danger.