licensed psychotherapist and ADHD coach. In my work, I regularly support people who struggle with ADHD-related challenges: thoughts that won’t settle down or that quickly wander.

Tasks that sit unfinished forever and then somehow get done at the very last minute. Phases full of energy, followed suddenly by exhaustion. Difficulty maintaining focus, depending on the task. Feeling overwhelmed by new and multi-step tasks, as well as by planning and prioritizing to-dos.

In my work with neurodivergent people, I encounter these patterns all the time. And with or without an ADHD diagnosis, when your brain works differently, you need different approaches.

to better understand yourself and recognize these patterns. I suggest tracking 6 areas that, especially with ADHD-related challenges, can affect how you structure your day and how you see yourself:

Did I take good care of my physical foundation today?

Neurodivergent people often perceive physical needs differently and may only notice them late. Eating and drinking get forgotten, sleep rhythms shift, or movement falls away — and this can strongly affect focus.

Why tracking helps:
When you regularly observe whether your physical foundation was stable, you can recognize patterns more quickly: “I wasn’t lazy — I slept badly and barely ate.”

First, choose just one physical need that you want to mark in your tracker. You can add more later.

• Was my sleep sufficient and restorative?
• Did I drink enough?
• Did I have enough meals?
• Did I move my body — for example, a walk or exercise?

Did I start my day intentionally, instead of jumping straight into chaos?

Many days begin reactively rather than intentionally: messages, emails, spontaneous tasks, distractions — and suddenly half the day is gone. Not because motivation is missing, but because prioritizing, planning, and transitioning between tasks are executively demanding.

Mark this tracker if you:

• consciously set priorities, for example: A = urgent, B = to be done by, C = nice to have
• considered a maximum of 60% of your original to-dos realistic and crossed out 40%
• used a planning strategy, for example a time block in your calendar, a feedback conversation with a colleague, or coworking.

Did I start an important or unpleasant task today?

Unclear tasks, tasks with multiple steps, uninteresting topics, or tasks without a deadline are often overwhelming or do not create enough dopamine to get started. This can lead to procrastination or shifting to less important things.

Tracking can help shift the focus from “finishing” to “starting.” This is crucial because with ADHD, getting started is often the real achievement.

Mark this tracker if you:

• wrote the first email
• defined the first step
• managed just 5 minutes of getting started
• agreed on a starting point with another person

Did I use an ADHD-friendly strategy today instead of getting lost in stress? ADHD often does not mean a lack of ability, but rather frequent interruptions caused by overwhelm, distraction, emotional activation, or sensory overload. Tracking can help you shift your focus to whether you noticed this and to reflect on which strategies can help you restart.

What you can track:

• noticed sensory overwhelm
• took a break
• used support
• adjusted the plan instead of giving up

Did I have a contact today that felt good?

ADHD can make social connection complicated: withdrawing when overwhelmed, putting off replies, feeling shame about chaos, or having emotional overreactions. Especially during stress, withdrawal can quickly become the quiet default response. Tracking can remind you that regulation and finding solutions often also happen through connection.

What you can track:

• replied to a message
• accepted support
• reached out instead of withdrawing

Was I more on my own side today?

Many people with ADHD have learned over the years: “I just need to pull myself together more.” This often creates a very harsh inner dialogue. Self-criticism becomes the default source of motivation — even though it often leads to even more pressure, blocks, and withdrawal.

Developing a fair and kind perspective toward yourself can be a long “training process.” This tracking area invites you, as a first step, to notice when strong self-criticism shows up — and to create change in small steps.

Marking this tracker can mean:

• noticed harsh self-criticism and took a step back
• did one small self-supportive action in a difficult moment
• shifted perspective: How would I speak to a friend?