Screen Time Schedule Planner

Plan screen time into clear blocks so it stops bleeding into your day, using ADHD-friendly structure designed for real-world follow-through.

Planner · 15 min · Print-ready PDF · Free download

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Preview Planner · 15 min

When to Use This Tool

ADHD adult whose screen use is unstructured and bleeds into time they meant for other things

A client who wants to design intentional windows for screens rather than defaulting to unlimited access

Person who has tried cold turkey or heavy restrictions and found them unsustainable

How to Introduce This Tool Plus

Rather than restricting screens outright, this is about designing when they fit ...

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Interactive Preview Planner · 15 min

Tool Classification

Domain

ADHD

Type

Planner

Phase

Action

Details

15 min Between sessions Weekly

Topics

Habits Time Management Executive Function

For the Coaching Practitioner

Plus

Pathway Builder 🔒

Coaching Scenarios Plus

1 EF-Interaction: Structuring Screen Boundaries Without Relying on Willpower

Context

A client with ADHD who is a content strategist has tried multiple times to limit recreational screen use during work hours using willpower and good intentions. Each attempt lasts a few days before collapsing. They know the problem is not motivation - they genuinely want to work without interruptions. The problem is that when focus breaks down on a difficult task, the path to a screen is automatic and the path back from a screen is very long. Coaching focus is building sustainable productive work blocks.

How to Introduce

Frame this as environmental design, not behavioral management: 'Willpower works for the first day, maybe two. After that...

2 Creating Screen-Free Evening Recovery Blocks 🔒

🔒

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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