name / week: ________________adhd symptom tracker
rate the day as a whole rather than a single moment, and fill it in at the same time each evening. a rating made three days later is a guess.
| date | focus 0-10 | task initiation 0-10 | restlessness 0-10 | emotional regulation 0-10 | sleep hours | medication and time | notes |
|---|---|---|---|---|---|---|---|
free worksheet from rox · talktorox.com · not medical advice
the free symptom tracker does the same job in your browser and works out the patterns for you. rox is the free ios app behind it: it remembers every entry, reads your apple watch, oura, garmin or amazfit, and builds a summary a doctor can read in a minute.
how to use it
ADHD assessments and medication reviews both rest on what happens across days, not on how you present in one appointment. A written record covering several weeks is far more useful than trying to recall a typical week under pressure.
Track function, not just attention. Task initiation, finishing what you started, time blindness and emotional regulation are often the parts causing the most disruption, and they are the parts most easily forgotten in an appointment.
If you are on medication, log the dose and the time you took it alongside the ratings. Titration decisions depend on when the effect starts, how long it lasts and what the afternoon looks like, and none of that is visible without timestamps.
01
what should i track for adhd?
focus, how easily you start tasks, restlessness, emotional regulation, sleep and, if relevant, medication dose and timing. rate each day out of ten and add a short note about anything unusual, since context explains most of the outliers.
02
how long should i track before an adhd appointment?
two to four weeks gives a clinician something solid. it covers good and bad weeks and shows whether difficulties are constant or situational, which is one of the things they will ask about.
03
can a symptom tracker diagnose adhd?
no. adhd is diagnosed by a qualified clinician through a full assessment that includes developmental history. a tracker gives them better evidence to work with, and gives you something concrete to point at.
04
how do i track adhd medication effects?
record the dose and the exact time you took it, then rate focus in the morning, afternoon and evening. the shape of the day is what guides dose and timing adjustments, and it is invisible if you only record one rating.
free to use, print and share. rox is a tracking tool, not medical advice, and it cannot diagnose or treat anything.