Urge Surfing Worksheet

Pathway Builder 🔒

Domain

ADHD

Type

Worksheet

Phase

Action Reflection

Details

15 min Between sessions As-needed

Topics

Habits Executive Function Emotions

Built for ADHD brains – structured support for executive function challenges.

When to Use This Tool

A client acts on digital impulses before they've had a chance to notice and choose

A client wants to build the skill of observing an urge without automatically following it

A client is working on extending the gap between trigger and action in high-distraction moments

How to Introduce This Tool Plus

An urge follows a wave - trigger, rise, peak, fall. The peak always feels like i...

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Preview Worksheet · 15 min

For the Coaching Practitioner

Plus

Coaching Scenarios Plus

1 Mapping the Full Arc of a Distraction Urge

Context

A client with ADHD who is a content strategist at a media company has been using phone-blocking apps for six months without sustainable results. She describes her urges as 'coming out of nowhere and then I've already checked.' She has never slowed the sequence down to observe it. The urge surfing worksheet introduces the concept that an urge has a shape - trigger, rise, peak, fall - and that the shape can be observed. The act of recording the arc once is the first intervention; the data it produces is the second.

How to Introduce

Frame the worksheet as an observational instrument rather than a behavior-change tool: 'This isn't asking you to resist ...

2 EF-Interaction: Using the Arc as a Working Memory Anchor 🔒

🔒

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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