Distraction Tracker

Track how often and why you get pulled off task during the workday, using quick check-ins designed for ADHD adults.

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

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Preview Tracker · 5 min

When to Use This Tool

ADHD adult who loses track of how often they get pulled off task during the workday

A client who knows they are distracted but can't identify patterns in when or why

Person trying to understand their distraction triggers before building an intervention

How to Introduce This Tool Plus

You can't change a pattern you haven't observed. This tracker captures distracti...

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Interactive Preview Tracker · 5 min

Tool Classification

Domain

ADHD

Type

Tracker

Phase

Discovery Reflection

Details

5 min Between sessions Weekly

Topics

Executive Function Habits Mindset

For the Coaching Practitioner

Plus

Pathway Builder 🔒

Coaching Scenarios Plus

1 Senior developer promoted to tech lead struggling with constant context switching

Context

A senior software engineer recently promoted to tech lead who reports being pulled in multiple directions throughout the day. They're frustrated that they can't complete coding tasks like before and feel like they're failing at both individual contribution and leadership. They attribute this to poor time management skills.

How to Introduce

Frame this as data collection before building systems. 'Before we design interruption boundaries, let's see what's actua...

2 Marketing director who fills out tracker perfectly but shows no emotional response to data 🔒

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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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