Distraction
Tracker

ADHD Executive Function Tools

A structured log for capturing what pulled your attention away,
what triggered it, and what you can do differently.

What This Tracker Does

Most people with ADHD are aware that they get distracted. Fewer have looked at the data on which distractions recur, how long they take to recover from, and whether the triggers are internal or external. Without that information, managing distraction stays in the category of general intention - "I need to focus better" - rather than specific action. This tracker moves it into the specific.

The pattern that tends to emerge after a week of logging: two or three distractions account for the majority of time lost. The rest are noise. That concentration makes the problem much more tractable. Closing one browser tab, turning off one notification, or shifting the timing of one check-in can return a significant block of uninterrupted time.

The internal versus external distinction is worth attention. External triggers are easier to engineer around - you can change what is in your environment. Internal triggers (boredom, anxiety, avoidance) require a different kind of response. Knowing which type you are dealing with is the first step toward addressing it specifically.

The steps below are designed to produce a record that is useful in your next coaching session, not just a log of what went wrong.

How to Use This Tracker

  1. Log distractions as close to the moment as possible. Memory of distraction episodes fades quickly - what felt like a ten-minute detour often turns out to be thirty. Logging in the moment gives you accurate time data.
  2. Be honest about time cost. "How much time did I lose?" is not about self-criticism. It is the number you need to make the case to yourself that this pattern is worth changing.
  3. Distinguish internal from external triggers. Internal: boredom, stress, anxiety, avoidance of a difficult task. External: notifications, interruptions, noise, a colleague stopping by.
  4. Fill in the avoidance column, not just the distraction column. The distraction tells you what happened. The avoidance idea is what makes this actionable. If you cannot generate an idea in the moment, leave it blank and return to it at the end of the day.
  5. Review at the end of the week. Look for repeated entries. Any distraction that appears three or more times is a pattern, not a bad day.
1

Distraction Tracker

What caused the distraction? What can I do to avoid it? Internal or external trigger? How much time did I lose?
Notes
2

Before Your Next Session

Review your log from the week, then take a few minutes with these questions before your next coaching session.

1

Look at your internal triggers. What task were you avoiding when those distractions pulled you in? What would make that task easier to start?

2

Of the distractions you logged this week, which one would return the most time if you addressed just that one? What is one concrete change you could make before next week?

3

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