Weekly Sleep and
Energy Log

ADHD Executive Function Tools

A structured weekly log for tracking sleep patterns,
energy levels, and context that appeared alongside both.

Where This Tool Helps

This log records bedtime, estimated sleep onset, wake time, sleep duration, energy, and notes for one week. It may help you prepare questions, but it does not determine why sleep or energy changed.

Use the energy number as personal shorthand and define what each number means to you. Do not interpret averages as a diagnosis, treatment result, or recommended amount of sleep.

How to Use This Tracker

Fill in bedtime and wake time the moment you wake. Not later. Write the time when practical and leave the row blank when you are unsure.
Rate your energy on a 1-5 scale at the same time each day - mid-morning works well. Define what 1 and 5 mean to you before the week begins. 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.
Optionally calculate a personal weekly average without treating it as a target or diagnosis. 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.

Coaching and Health Scope

This is a coaching reflection aid, not therapy, diagnosis, medical care, or a validated clinical instrument. Use it to record your own observations and prepare questions, not to identify a condition or choose treatment. Adapt or stop any prompt that feels unsafe or distressing. Bring persistent sleep, mood, anxiety, medication, physical-symptom, or safety concerns to a licensed health professional; use emergency or local crisis services for immediate danger.