Weekly Sleep
Tracker

ADHD Executive Function Tools

A structured weekly log for tracking sleep patterns,
energy levels, and what drives both.

Where This Tool Helps

Sleep is the variable most executives with ADHD underestimate until something breaks. The pattern that shows up consistently: unpredictable sleep onset, mornings that start 45 minutes late, and energy that swings wildly across the week in ways that feel random until you track them. They are not random.

Most people know they need more sleep. What the tracker reveals is the relationship between when you go to bed, when you actually wake, and how you function the following day. Those three numbers together tell a story that "I was tired this week" does not. After two or three weeks, you will see which days you are most functional, how much buffer you need between screens off and sleep onset, and whether your weekend schedule is quietly undermining your Monday.

The steps below are designed to take less than two minutes per day - enough to build the habit without making it feel like another task.

How to Use This Tracker

Fill in bedtime and wake time the moment you wake. Not later. ADHD time blindness means "I'll remember" is a reliable path to a blank row by Wednesday.
Rate your energy on a 1-5 scale at the same time each day - mid-morning works well. 1 means you are running on fumes; 5 means you are operating at full capacity. The consistency of when you rate matters more than precision.
Use the Notes column for anything that affected sleep - a late call, alcohol, a stressful evening, a bright room. One or two words is enough.
Calculate weekly averages at the end of the week. Add hours, divide by 7. The average is the baseline you are working from.
Answer both reflection questions before your next coaching session. The answers are where the useful patterns live.