Screen Time
Feelings
Worksheet

ADHD EXECUTIVE FUNCTION TOOLS

A self-assessment to surface your honest relationship with screens —
what they give you, what they cost you, and whether others have noticed.

Where This Tool Helps

Most people with ADHD know when screen time has crossed a line. They feel it — a low-grade flatness after a long scroll, a half-formed anxiety about everything that didn’t get done during the hours that disappeared. What tends to be harder is stopping long enough to name the feeling clearly, before the next notification resets the cycle.

This worksheet does something specific: it separates the emotional experience of screen use from the behavioral one. Rather than tracking minutes logged, it asks you to notice what you feel after extended sessions, whether those sessions are affecting the parts of your life you care about, and whether the people around you have noticed something you may have minimized or overlooked. Those are three different data points. Most people answer one easily, hedge on the second, and pause at the third.

The questions below are designed to be answered honestly, in a single sitting. There is no scoring, no threshold to hit or miss.

How to Use This Worksheet

  1. Answer the emotional check first. The checkbox question asks how you feel after a prolonged session. Resist the urge to choose the most neutral option. If two responses feel true, check both.
  2. Take the Yes/No/Sometimes questions at face value. “Sometimes” is a real answer — it means you have already noticed the pattern. Do not use it to avoid deciding between yes and no when you actually know.
  3. Pay attention to the third question. Whether other people have raised concerns is often the piece people move past quickly. If the answer is yes, or if you are uncertain, that is worth sitting with.
  4. Use the reflection section to write one honest sentence. Not a plan, not a resolution — just what you notice when you look at your answers together.
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Screen Time Feelings Worksheet

How do you feel after a prolonged screen time session?

For example: after binge-watching a series or spending several hours on social media.

Energized and refreshed
Guilty or anxious
Numb or disconnected
I don’t know

Do you feel that your screen time is interfering with other aspects of your life — such as work, relationships, or physical health?

Yes
No
Sometimes

Have friends, family members, or coworkers ever expressed concerns about your screen time habits?

Yes
No
I’m not sure
Reflect & Review

Take a moment to look at your answers together. What do you notice?

Before Your Next Session

Which answer surprised you most? What does that tell you about where your attention has been going?

If the people closest to you answered these questions about you, would their answers match yours?

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