Weekly Screen
Time Log

ADHD Executive Function Tools

A week-at-a-glance record that shows where your screen time
is actually going — by category and by day.

Where This Tool Helps

Daily screen time estimates are almost always low. Most people with ADHD can name the apps they use intentionally. They consistently underestimate the passive ones — the reflexive phone checks, the background scrolling, the fifteen-minute entertainment session that ran forty. A weekly log makes the pattern visible in a way a single day cannot, because it removes the noise of any one outlier and shows the baseline.

The category columns are the useful part. The distinction between work-related screen time, social media, entertainment, and gaming tells a different story than total hours. One person's problem might be that social media is double what they thought. Another's might be that "entertainment" is the only category spiking on days with high stress at work. You cannot see that split in a single number.

The goal is not to eliminate screen time — it is to understand whether what you are spending it on matches what you would choose if you were deciding deliberately. The log builds the case for that conversation with yourself.

How to Use This Log

Transfer your daily totals from the Daily Screen Time Log — or estimate by category if you are filling this in from memory at week's end. Transferred data is more accurate; estimates still reveal patterns.
Fill in each category column separately. Resist the temptation to only fill in the Total column. The breakdown by category is where the insight lives.
Calculate the weekly total and set a target for next week. The target should be specific — not "use screens less" but "under 4 hours of social media total."
Note the biggest category. If one column dominates, that is the category worth addressing first. Starting with the smallest problem rarely changes the pattern.
Use the One Change field. One concrete change per week is more likely to stick than a full restructuring. Pick something you can actually do differently starting tomorrow.