Social Media
Relationship
Assessment

ADHD Executive Function Tools

Examine your patterns with social media - why you use it,
how it affects you, and what it costs.

Where This Tool Helps

Social media is designed to defeat the exact executive functions that ADHD already makes difficult - sustained attention, intentional stopping, and resisting immediate reward. The result is not a willpower problem. It is a mismatch between platform design and neurological wiring that plays out dozens of times a day.

What makes this assessment different from simply noticing that you spend too much time online is the structure: it asks you to look at the before, during, and after of each session, not just the duration. Most people discover that what they are looking for when they open the app and what they feel when they close it are two different things. That discrepancy - between anticipated reward and actual experience - is where the most useful coaching work tends to happen.

Work through each question in order. The sequence is deliberate.

How to Use This Assessment

  1. Write full responses, not one-word answers. These questions open up in proportion to how much you put into them. A sentence or two per question is the minimum.
  2. Answer the "before, during, and after" question in all three parts. Before is what you feel when you reach for the app. During is what happens while you are using it. After is how you feel once you close it. All three matter and they often point in different directions.
  3. Be specific about the mood and attention effects. "It makes me feel bad" is a start, but name the specific quality - scattered, restless, deflated, behind, disconnected. Specificity makes the pattern useful.
  4. Share with your coach before or at your next session. This assessment is most useful as a starting point for conversation, not a private exercise that stays on the page.
1

Assessing Your Relationship with Social Media

1. What are your main reasons for using social media?

2. How do you feel before, during, and after using social media?

3. How does social media affect your mood, attention, self-esteem, and relationships?

4. What are some of the benefits and drawbacks of using social media?

2

Before Your Next Session

Two things to sit with:

Look at what you wrote for the "before and after" question. Is there a pattern between what you were feeling when you opened the app and how you felt when you closed it? What does that tell you about what you are actually seeking there?

Of the drawbacks you listed, which one has the clearest connection to your work or leadership effectiveness?

3

Tandem Coaching Partners

Credentialed coaches with real-world leadership experience,
partnering with executives and organizations
to unlock sustainable growth.

Consultation

tandemcoach.co/
contact-us

Email

info@tandemcoach.co

Phone

855 51 COACH

Challenge your thinking.
Discover your capabilities.
Act on them.

Dallas, TX  |  Houston, TX  |  Worldwide Virtual