Turn your daily screen logs into weekly ADHD-friendly patterns and reflections, with structured prompts grounded in your tracked data.
Before we get into this week, walk me through your summary - what did the numbers say, and what did the numbers miss?
Marketing director at a mid-size company who came to coaching about team engagement issues. Three weeks in, admits the real concern is her own phone checking during meetings and work blocks. Feels hypocritical addressing team focus when she can't model it herself.
Frame this as data collection, not behavior modification. 'Before we work on team dynamics, let's get a baseline on your own attention patterns. This isn't about judgment - it's about understanding when your focus is available versus when it's not.' Expect resistance to tracking because she already feels shame about the behavior.
If she fills out goals but leaves triggers blank, she's avoiding the emotional component. Watch for vague language in challenges - 'distraction' instead of 'checked Instagram during budget review.' The strategies section reveals whether she's tried willpower-based solutions or environmental changes.
Start with strategies that worked, not challenges. 'Read me what you wrote under strategies that worked.' Then connect to leadership: 'When you had a good focus day, what did your team interactions look like?' This links personal attention management to her stated concern about team dynamics.
If triggers section mentions conflict avoidance or checking phone after difficult conversations, explore whether screen time is emotional regulation. Severity: moderate. The leadership role means personal patterns affect team culture. Continue coaching but address the modeling concern directly.
Senior software engineer returning to work after three-month medical leave for burnout. ADHD diagnosis came during leave. Company requires coaching as part of return-to-work plan. Concerned about screen time boundaries when work and dopamine-seeking both happen on the same device.
Position this as boundary mapping, not restriction. 'Your brain needs stimulation, and your job provides it - but not consistently. This tool helps identify when work stimulation is sufficient versus when you're seeking it elsewhere.' Address the medical leave directly: recovery includes sustainable attention patterns.
Look for all-or-nothing patterns - either perfect adherence or complete abandonment of goals. ADHD brains often interpret partial success as failure. Watch for triggers that cluster around low-stimulation work tasks - code reviews, documentation, waiting for builds to complete.
Focus on the conditions that enabled success, not the success itself. 'You met your goal on Tuesday and Friday. What was different about those days?' Often reveals that high-engagement work days require less external stimulation. Connect this to sustainable work pacing.
If screen time spikes correlate with work avoidance or if the client reports using stimulating content to 'gear up' for work tasks, this may indicate inadequate ADHD treatment. Severity: moderate. Response: continue coaching but suggest medical follow-up for medication or treatment adjustment.
Executive assistant to C-suite executives who has been tracking screen time for months using various apps and spreadsheets. Brings detailed logs to sessions but continues same patterns week after week. Treats data collection as the solution rather than input for decisions.
Reframe tracking as diagnosis, not treatment. 'You've been excellent at gathering data. Now we're going to use it differently - not to track more precisely, but to identify what needs to change.' Position this summary as the bridge between data and action.
She'll complete this thoroughly and accurately, but watch for analysis paralysis in the strategies sections. If 'strategies that worked' is longer than 'next week's goal,' she's collecting insights instead of committing to change. Perfectionist tendencies show up as over-detailed entries.
Skip the data review - she knows her patterns. Go straight to the change question: 'Based on everything you wrote, what's the smallest shift that would make the biggest difference?' If she gives multiple options, make her choose one. The goal is decision-making, not analysis.
If she's been tracking for months without behavior change, consider whether the tracking itself serves an anxiety management function. Severity: low. The detailed tracking may be providing a sense of control that substitutes for actual change. Continue coaching but name the pattern directly.
Regional sales manager struggling with a challenging quarter. Came to coaching for pipeline management and client relationship issues. During intake, mentioned phone use has increased but didn't connect it to work avoidance patterns.
Connect screen time to sales performance directly. 'When you're avoiding a difficult client call, where does your attention go instead? This tool maps those patterns.' Don't frame as personal habit - frame as professional effectiveness. Sales managers understand that attention management affects revenue.
Look for triggers that correlate with sales activities - phone checking before cold calls, social media after difficult client conversations, news reading during prospecting blocks. The timing of avoidance behavior is more important than the duration.
Start with the triggers section and connect each one to specific sales activities. 'You wrote that you scroll after tense client calls. Which clients? What makes those calls tense?' This reveals whether the issue is skill-based (needs training) or emotional regulation (needs coping strategies).
If screen time consistently spikes before high-stakes sales activities, this may indicate performance anxiety that goes beyond normal sales stress. Severity: moderate. Response: continue coaching but explore whether anxiety is situational or generalized. Consider whether sales role is a good fit.
I know executive function is a challenge for me but I'm not sure which areas are the biggest gaps
ADHDADHD adult who sets goals but loses sight of them within a few weeks
ADHDADHD adult trying to build consistency with 3-5 specific habits over a week
Step 4 of 6 in A client who starts projects with energy but loses momentum before they're done
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