Weekly Self-Care Tracker

A client with ADHD who is a product manager at a mid-stage startup has described a recurring pattern: when a project intensifies, she stops eating regular meals, cuts exercise, and loses sleep, then arrives at the next sprint review depleted and reactive. She knows the connection between self-care and performance but reports she cannot maintain basic habits when work pressure increases. The coaching goal is building a floor that holds under stress rather than an aspirational routine that collapses with the first crunch.

Frame the tracker as a floor, not a standard: 'Four out of eleven checks counts as a win. We are not building a perfect ...