Habit Tracker
Weekly

ADHD Executive Function Tools

A simple weekly grid for tracking habits day by day
and spotting patterns in what is and is not sticking.

Where This Tool Helps

Habit tracking works differently for people with ADHD than for people who already have strong automaticity. The tracker does not build the habit - it creates a visible record that makes completion slightly more rewarding and skipping slightly more noticeable. That visibility is often enough to shift behavior, particularly in the first few weeks when a habit has not yet acquired its own momentum.

The weekly format keeps the data window small enough to be useful. A full month of missed days is discouraging. A single week is recoverable. Seven days also match most people's natural planning rhythm - you can review a week and reset without the streak feeling permanently broken.

The steps below are designed to keep the tracking itself low-friction, so it does not become another task to avoid.

How to Use This Tracker

  1. Fill in the Activity column before the week begins. Choose habits you are actively working on - no more than 8-10. A half-full tracker is more useful than one with 15 items you stopped checking after Tuesday.
  2. Mark each day as close to the end of the day as possible. Marking in the moment is ideal but not always realistic. The same evening is fine. Waiting until the next day introduces gaps you will not be sure how to fill.
  3. Use the Note area at the bottom. Any single habit that is consistently missed deserves one line of explanation. Not judgment - just data. "Skipped gym all week - travel" is useful for next week's planning.
  4. Review at the end of the week, not mid-week. Mid-week reviews tend to feel like accountability checks and trigger avoidance. End-of-week reviews feel like data.
  5. Print a fresh copy each week. Carryover from a previous week - whether good or bad - affects how honestly you track the current one.
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Weekly Habit Tracker

Activity S M T W T F S
Note
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