Monthly Screen
Time Tracker

ADHD Executive Function Tools

A monthly calendar for tracking screen time habits, with space for
your target, your three-step reduction plan, and observations.

Where This Tool Helps

Reducing screen time is one of the more difficult behavioral changes for people with ADHD — not because of weak motivation, but because the habit runs on the same dopamine-seeking system that makes every other impulsive behavior hard to interrupt. The phone is always available, the reward is immediate, and the cost is invisible in any single session.

What tracking does is make the invisible visible. Most people significantly underestimate how often they pick up their device or switch to a screen-based distraction. A month of honest data changes the conversation from “I should use my phone less” to “I check my phone 40 times on Tuesday afternoons during transitions between tasks.” The second version is something you can actually do something about.

The three-steps section below the calendar is where this tracker earns its value. The target sets the direction; the three steps make it achievable. Each step should be small enough that you can execute it on a bad day, not just a good one.

How to Use This Tracker

Write your month and target before you begin. The target should be specific and observable — not “use my phone less” but “no phone during the first hour of the workday.”
Mark each day as you go. Use a consistent system: a checkmark if you hit your target, a dot if you partially met it, an X if you missed. Consistency in the marking system is what makes the pattern readable at month’s end.
Fill in your three small steps before day one. These are not sub-goals — they are the specific behaviors that get you to the target. “Keep phone in another room during deep work” is a step. “Try harder” is not.
Use the notes section weekly. A brief note on Sunday about what helped or what got in the way is more useful than a month-end review of 30 days you can barely remember.
At the end of the month, look at the pattern before the total. Which days were hardest? What was happening then? That is the information that carries forward into next month.