ADHD · ADHD & Neurodiversity
ADHD Worksheet (Adult & Teen)
A weekly snapshot — strengths, friction points, and one structural fix to test
A one-page snapshot of how ADHD is showing up this week — strengths, friction points, and one small structural change to test. Designed for adults and teens (14+).
How ADHD showed up this week
- Started tasks late or not at all
- Hyperfocused and lost track of time
- Forgot something important
- Felt restless or under-stimulated
- Avoided a boring but necessary task
- Got overwhelmed by a small decision
- Interrupted or talked over someone
- Crashed emotionally after a small setback
One thing my ADHD brain did well this week
One thing that consistently trips me up
What's currently in place (scaffolding inventory)
- External calendar / reminders
- Body-doubling or co-working
- Medication, as prescribed
- Sleep routine (consistent wake time)
- Movement most days
- Protein-forward breakfast
- Visible task list (not in my head)
- A trusted person who knows my goals
The ONE friction point I want to design around
A small structural change I'll test this week
What success looks like in 7 days
Who I'll tell so it actually happens
Design the environment, not the willpower
ADHD responds to structure far more than to effort. The job isn't to try harder — it's to make the next step impossible to miss.