Weekly Screen
Time Summary

ADHD Executive Function Tools

An end-of-week review that turns seven days of screen time
data into patterns you can actually act on.

Where This Tool Helps

Most review exercises ask what went wrong and what you will do differently. This one asks something more specific: what were the conditions when things went well, and what were the conditions when they did not? For most people with ADHD, the difference between a good week and a difficult one is not willpower — it is external structure, emotional state, and whether the right friction or the wrong friction showed up at the right moments.

Screen time is one of the clearest places those conditions reveal themselves. The triggers section of this summary often surfaces patterns that people recognize immediately once they are named — scrolling that follows conflict, binge sessions that cluster around days with no deadlines, social media that spikes when other forms of connection felt absent. The strategies sections matter just as much: what actually worked is evidence of your real capacity under real conditions, not theoretical best behavior.

Filling this in while the week is still fresh produces more accurate answers than doing it Sunday night from the previous Monday. If you logged daily, bring those logs. If you did not, use what you remember — imperfect data is still useful.

How to Use This Summary

  1. Start with the goal and the checkbox — before reviewing the week, name what you were trying to do. The yes/no answer sits differently when the goal is already on paper.
  2. Complete the win and challenge fields before anything else. These orient the rest of the review. A week where the win was "I stuck to my limit three days in a row" reads differently than one where the win was "I caught myself earlier than usual."
  3. Be specific in the triggers section. "Stress" is not a trigger — "checked my phone every time the meeting ran long" is. Specific triggers have specific countermeasures.
  4. Separate what worked from what did not. If a strategy helped on Tuesday but failed by Thursday, note both. The conditions that enabled it are as useful as the strategy itself.
  5. Set next week's goal from this week's data, not from aspiration. If you hit your target two days out of seven, set a goal of three. Reachable goals sustain tracking; aspirational ones produce shame.
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Weekly Screen Time Summary

This Week's Goal
Yes, consistently
Most days
Some days
Not this week
Much
Better
Somewhat
Better
About
the Same
Somewhat
Worse
Much
Worse
Next Week
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Before Your Next Session

You have identified your wins, your challenges, what worked, and what did not. Before you close this summary, sit with these three questions. They do not need long answers — they need honest ones.

Three things to sit with:

  1. Look at the triggers you named. Do any of them show up in other areas of your week — not just around screen time? What does that pattern tell you about what you are managing right now?
  2. The strategies that worked: what made them available to you in those moments? What was different about the days they failed?
  3. If you were advising someone else with this week's data, what would be the single most important shift you would recommend — and what has been in the way of making it yourself?
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