Weekly Self-Care
Tracker

ADHD Executive Function Tools

Track eleven daily self-care habits across the week
to build consistency where ADHD makes it hardest.

Where This Tool Helps

Self-care is not the problem. Knowing what to do is not the problem. The problem is consistency - doing the same reasonable things day after day when your brain is wired to chase whatever is newest, most urgent, or most interesting.

Most people with ADHD have attempted self-care routines before. The pattern is familiar: a burst of motivation, three or four days of perfect compliance, then a missed day that turns into a missed week. The all-or-nothing response kicks in - if the streak is broken, why bother continuing? The tracker sits in a drawer, and the habits go with it.

This tool works against that pattern in two ways. First, it sets a low threshold - four out of eleven items per day counts as a win. That number is deliberately modest. It removes the pressure of perfection and makes partial credit visible. Second, the weekly format means you start fresh every seven days. A bad Tuesday does not contaminate Wednesday.

The eleven items here cover physical, social, cognitive, and restorative self-care. You do not need to do all of them every day. The point is to notice which ones you gravitate toward and which ones you consistently skip - that pattern tells you something about where your self-care has gaps.

How to Use This Tracker

Print a fresh copy each Monday (or whatever day starts your week).
At the end of each day, mark the items you completed. Do not try to remember at the end of the week - daily check-ins are more accurate and more reinforcing.
Aim for at least four checks per day during the first month. If you consistently hit four, raise the bar to five or six.
At the end of the week, scan for columns and rows. Sparse columns reveal hard days. Empty rows reveal neglected habits.
Bring completed trackers to your coaching session. The data shows patterns that memory alone will not capture.