Track your weekly screen time in minutes so you can see where it really goes. Built for ADHD adults, it turns guesswork into clear, usable data.
Log your screen time each day this week. We'll look at the patterns together - not to judge the numbers but to understand what's driving them.
Senior developer at a fintech startup, recently diagnosed ADHD at 32. Manager flagged declining code commits and missed sprint deadlines since the team went remote six months ago. Client attributes it to 'too many distractions at home' but has no data on what those distractions actually are.
Frame this as debugging, not self-improvement. 'You troubleshoot code by looking at logs. Let's get logs on your attention.' ADHD brains often hyperfocus on interesting problems while avoiding boring ones - screen time data will show whether the issue is distraction or task-switching between engaging and mundane work.
If Entertainment and Gaming columns spike on weekdays but stay low on weekends, the client is likely using screens to avoid work tasks, not as general distraction. Watch for resistance to the Other column - many ADHD adults have shame about 'mindless' phone checking and will underreport it.
Start with the Work/School column. Ask: 'What surprised you about the work-related screen time?' Then compare weekday vs weekend patterns in Entertainment. The question that opens this up: 'When you look at Tuesday's entertainment number, what was happening with your actual work that day?'
If Gaming or Entertainment consistently exceeds Work/School hours on weekdays, and the client reports this as 'new' behavior, explore whether this is avoidance of work tasks that became harder in remote environment. Severity: moderate. Response: assess whether coaching should address task design before attention management.
VP of Marketing at a B2B SaaS company, manages a team of eight. Spouse complained that client is 'always on their phone' during family time. Client maintains most screen time is work-related - monitoring brand mentions, competitor research, staying current with industry trends.
Position this as a calibration tool, not a judgment exercise. 'Let's separate professional social media from personal social media and see what the actual split looks like.' Expect pushback on categorization - many marketing professionals genuinely blur the line between professional development and personal browsing.
Client may categorize personal LinkedIn scrolling as 'work' and personal Instagram as 'research.' Watch for evening and weekend entries in the Work/School column - if social media use after 8pm gets coded as professional, the client is likely defending against the spouse's concern rather than examining it.
Start with weekend totals in Work/School column. Ask the client to walk through what Saturday's 'work' screen time actually involved. Then ask: 'If your spouse filled out this log about your screen time, which column would they put your evening social media in?' This surfaces the perception gap directly.
If client cannot distinguish between professional and personal social media use, or if Work/School column includes significant evening/weekend hours that are actually browsing, the boundary between work identity and personal time may be blurred. Severity: low. Response: continue coaching but explore work-life integration patterns.
New engineering team lead at a healthcare tech company, promoted from individual contributor role three months ago. Reports feeling scattered and reactive. Suspects constant phone notifications are fragmenting their attention but wants data before making changes to communication patterns.
Frame this as a baseline measurement before changing notification settings. 'Before you turn off Slack notifications, let's see where your screen time is actually going. The problem might not be what you think it is.' New managers often blame tools for attention issues that are actually role transition challenges.
Look for high Work/School numbers that correlate with high Other numbers - this suggests task-switching between work apps and personal phone checking. If Social Media spikes on days when Work/School is highest, the client may be using social media as a pressure release valve during stressful work periods.
Start with the daily patterns rather than weekly totals. Ask: 'Which days felt most scattered to you, and what do you see in those rows?' Then focus on the Work/School column: 'How much of this work screen time was planned versus reactive?' The key question: 'What would this log look like if you felt in control of your attention?'
If Work/School screen time exceeds 10 hours on multiple days and client reports this as 'normal,' explore whether the new role has sustainable boundaries. High screen time may indicate overwork rather than distraction. Severity: moderate. Response: assess workload and role clarity before addressing attention management.
Executive assistant to C-suite at a consulting firm, has been tracking screen time daily for six months using various apps and methods. Brings detailed logs to coaching sessions but reports no improvement in focus or productivity. Frustrated that 'having the data isn't helping.'
Acknowledge the tracking effort before introducing another tool. 'You already have great data. This format organizes it differently - by category and by week instead of by day and by app. Sometimes the same information in a different structure reveals different patterns.' Expect resistance to 'another tracking method.'
Client will likely complete this perfectly and quickly, transferring from existing data. Watch for whether they engage with the target-setting and 'One Change' fields, or skip them as 'not data.' If they resist the weekly target field, they may be using tracking as a substitute for action rather than preparation for it.
Skip the data review - they know their numbers. Start with the One Change field: 'You've been tracking for six months. What's one change you haven't tried yet?' If they say they don't know, ask: 'What would have to be true for tracking to feel useful instead of just informative?'
If client has extensive tracking history but no behavior change attempts, they may be using data collection as a form of productive procrastination. The tracking feels like progress but avoids the discomfort of actual change. Severity: low. Response: explore what makes change feel risky for this client.
ADHD adult who wants to schedule workouts rather than deciding in the moment
LifeI know what I need to do but I keep dropping things by end of day
LifeMy days feel reactive and I want to plan them with more intention
