Weekly
Forgetfulness
Tracker

ADHD Executive Function Tools

Track the frequency and severity of forgetfulness symptoms across the week
to surface patterns your calendar won’t show you.

Where This Tool Helps

Working memory in ADHD doesn’t fail randomly — it fails in consistent patterns. You’ll likely notice that certain symptoms cluster on specific days, around specific times, or after certain types of meetings. The person who reliably forgets afternoon commitments has a different pattern than the person who loses track mid-task. This tracker makes those patterns visible.

Most people attempt to solve forgetfulness by adding more systems — more reminders, more apps, more calendar alerts. Those systems help, but they address the output, not the input. Before optimizing your reminder system, it’s worth knowing exactly which kinds of forgetting are happening most often and when. A week of honest ratings gives you and your coach something concrete to work with.

How to Use This Tracker

Rate each symptom at end of day. Don’t try to reconstruct the whole day from memory — score based on your overall impression. If you noticed the symptom more than twice, that’s a 3 or higher.
Use the full scale. A 1 means it genuinely didn’t show up today. Reserve 5 for days when the symptom actively cost you something — a missed meeting, a dropped commitment, a conversation where you lost the thread completely.
Note the week and context at the top. High-stress weeks, travel weeks, and low-sleep stretches will look different. The context helps interpret the data.
Bring the completed tracker to your next session. Your coach will help you identify which symptoms to address first and what environmental changes might have the most leverage.