Daily Mental
Health Tracker

ADHD Executive Function Tools

A single-page daily check-in for sleep, mood,
hydration, and reflection

Where This Tool Helps

Daily patterns can be difficult to remember, especially when attention and routines vary. A simple record can make sleep, mood, hydration, and daily context easier to review without comparing one kind of brain with another.

This tracker gives you a single page for each day. Sleep, mood (morning and evening), hydration, a short to-do list, and four reflection prompts. It's dense by design - everything lives on one spread so you don't have to flip between pages or remember which notebook has which piece.

Reviewing several completed pages may reveal patterns worth exploring, such as how sleep, hydration, mood, and daily context appear together. The tracker doesn't interpret these patterns for you. It makes them visible so you and your coach can work with real data instead of impressions.

How to Use This Tracker

  1. Print multiple copies or keep a stack ready. One page per day.
  2. Fill in the day at the top. Complete the sleep and morning sections first thing - before the memory fades.
  3. Check off daytime items as you go. Mark your water intake in real time rather than trying to recall it later.
  4. Set a recurring reminder (phone alarm, sticky note on your laptop) for the evening check-in. The reflection section works best when you're winding down, not when you're already in bed.
  5. At the end of each week, line up all seven pages side by side. Look for patterns across the row rather than evaluating any single day.

Coaching Scope

This is a coaching reflection aid, not therapy, diagnosis, medical care, or a validated clinical instrument. Do not use it to identify or treat a condition. Bring persistent symptoms, medication questions, or safety concerns to a licensed health professional. For immediate danger, use emergency or local crisis services.

1

Daily Mental Health Tracker

Day:
Mo
Tu
We
Th
Fr
Sa
Su
Date:
Sleep
My sleep last night was:
Great
Good
Okay
Low
Difficult
Approx. hours:
Wake-up time:
Morning Check-in
How am I feeling this morning?
Great
Good
Okay
Low
Difficult
Today's Intention
Today I intend to:
Daytime Checklist
Hydration
Cups of water:
1
2
3
4
5
6
7

Circle each as you drink it.

2

Daily Mental Health Tracker (Evening)

Evening Checklist
Evening Check-in
How am I feeling this evening?
Great
Good
Okay
Low
Difficult
Day Satisfaction
How satisfied am I with this day?
1
2
3
4
5
Reflection
I'm grateful today for:
Something I appreciate about myself today:
What I managed to do today:
What I'd like to tell myself for tomorrow:
Emotional Aspiration
How would I like to feel tomorrow? Circle or underline any that resonate:

joy  /  appreciation  /  enthusiasm  /  pride  /  strength  /  passion  /  freedom  /  happiness  /  optimism  /  hope  /  courage  /  curiosity  /  amusement  /  gratitude  /  calm  /  confidence  /  focus  /  delight  /  kindness  /  self-respect

Notes
3

Tandem Coaching Partners

Credentialed coaches with real-world leadership experience,
partnering with executives and organizations
to unlock sustainable growth.

Consultation

tandemcoach.co/
contact-us

Email

info@tandemcoach.co

Phone

855 51 COACH

Challenge your thinking.
Discover your capabilities.
Act on them.

Dallas, TX  |  Houston, TX  |  Worldwide Virtual