Monthly Screen Time Tracker

See your screen time across the whole month to pinpoint the weeks your habits slip. Built for ADHD adults to spot patterns fast and adjust.

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 to see the full month at a glance to spot which weeks their screen habits unravel

A client who is trying to build consistency but loses track of their daily screen check-ins

Person who benefits from a visual monthly record to bring to coaching sessions as data

How to Introduce This Tool Plus

Mark each day as you go through the month. By session time, you'll have a visual...

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Interactive Preview Tracker · 5 min

Tool Classification

Domain

ADHD

Type

Tracker

Phase

Action Review

Details

5 min Between sessions Monthly

Topics

Habits Executive Function Accountability

For the Coaching Practitioner

Plus

Pathway Builder 🔒

Coaching Scenarios Plus

1 Establishing a Baseline Before Setting Limits

Context

A client with ADHD has decided to reduce screen time but has no accurate sense of their current usage. Their phone's built-in screen time data exists but they find it demotivating and overwhelming to look at. They want to set realistic goals but are resistant to any target that feels arbitrary. Coaching focus is on habit formation and self-regulation.

How to Introduce

Frame this as observation before intervention: 'Before we set any limits, we need to know what we are actually working w...

2 EF-Interaction: Tracking as a Working Memory Substitute 🔒

🔒

3 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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