Daily Screen Time Log

Log screen time by hour to spot ADHD drift the same day. Simple, repeatable tracking that turns use into clear data for coaching.

Tracker · 5 min · Print-ready PDF · Free download

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Preview Tracker · 5 min

When to Use This Tool

ADHD adult who wants granular same-day data on screen use to catch drift before it becomes a pattern

A client who is building awareness of how many times they pick up their device versus how long each session runs

Person whose weekly report from their phone doesn't give enough detail to see what's actually happening

How to Introduce This Tool Plus

Use this log on any day you want a detailed read of what's actually happening wi...

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Interactive Preview Tracker · 5 min

Tool Classification

Domain

ADHD

Type

Tracker

Phase

Action

Details

5 min Between sessions As-needed

Topics

Habits Time Management Executive Function

For the Coaching Practitioner

Plus

Pathway Builder 🔒

Coaching Scenarios Plus

1 Remote team lead whose afternoon focus crashes after lunch scrolling

Context

Engineering team lead managing distributed developers. Reports sharp productivity drop after lunch, blames post-meal energy dip. Actually spends 20-45 minutes scrolling news and social media after eating, then struggles to regain technical focus for code reviews and architecture decisions.

How to Introduce

Frame as a focus forensics tool, not screen time shaming. 'Let's track what happens in that afternoon window when your b...

2 Sales director who checks phone during client calls and can't stop 🔒

🔒

4 coaching scenarios with introduction language, observation guides, debrief maps, and red flags

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For professional coaches and coaching practitioners

Tool Flow Plus

See what this tool requires and produces in a coaching engagement

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