Weekly
Distractibility
Tracker

ADHD Executive Function Tools

Map your distraction patterns across the week to identify when and where
your attention is most at risk.

Where This Tool Helps

Distractibility in ADHD isn’t a character flaw — it’s an attention system that responds to novelty more strongly than to priority. The challenge for executives is that a high-stimulation work environment rewards the exact attention pattern that also makes deep, sustained work difficult. You get pulled toward the most interesting thing in the room, not the most important one.

What this tracker surfaces isn’t just how often you get distracted — it’s which type of distraction pulls hardest and under what conditions. Some people lose focus primarily to external noise; others drift when tasks become repetitive; others get derailed by their own internal thought streams. The pattern matters because the interventions are different. Seven days of honest ratings gives you and your coach a map to work from rather than a general complaint to manage.

How to Use This Tracker

Score at end of day, not in the moment. You don’t need to catch yourself being distracted to rate it — just assess how the day felt overall for each symptom.
Distinguish between types. External distractions (noise, movement, people) and internal ones (thoughts, ideas, mental wandering) feel similar but respond to different strategies. The tracker separates them.
Mark the week and any environmental context. Open-plan office days, working from home, travel, and high-meeting days will all look different. That context is part of the data.
Look for clusters, not just totals. High scores on Monday and Friday with low scores mid-week tells a different story than consistent 3s across the board. Bring the full pattern to your session.