ADHD focus & follow through

Some ideas to assist with individuals with diagnosed or suspected ADHD:

ADHD FOCUS & FOLLOW-THROUGH WORKSHEET                     Date: _____________________

 

1. Weekly Snapshot (1 = struggling | 5 = going well)

Work/Study ___ Relationships ___ Daily Tasks ___ Self-Care ___

Biggest current pressure: _______________________________________________

2. My Pattern

Between interests I feel: ☐ Low ☐ Restless ☐ Irritable ☐ Unmotivated ☐ Overwhelmed ☐ Other ____
What happens next? ______________________________________________________
Hyperfocus helps me: ____________________________________________________
Hyperfocus costs me: _____________________________________________________

 

3. This Week’s 3 Priorities (Only Three)
4. ____________________ 2. ____________________ 3. ____________________
   Next small step (5–15 mins):
5. ____________________ 2. ____________________ 3. ____________________
   When (day/time): ________________________________________________________
6. If I’m Stuck

Set 15-minute timer • Do only next step • Choose to stop or continue

Task I’ll trial this on: _________________________________________________

 

5. One External System (Not Multiple)

☐ Planner ☐ Whiteboard ☐ Calendar App ☐ Shared List ☐ reMarkable ☐ Other ____

Where it lives: ____________________ Daily check-in time: _______________

 

6. Relationships / Friendships (where applicable)

One act of care I’ll offer: _____________________________________________
One way I’ll ask for connection: ________________________________________

 

7. Work Adjustment

One action to reduce friction: __________________________________________
“Good enough” this week looks like: _____________________________________

8. Energy

Sleep average ___ hrs One small adjustment: _____________________________

9. Strengths
10. ____________________ 2. ____________________ 3. ____________________

Your focus is a gift, structure supports you, and steady small steps create real progress.

Downloadable worksheet here.