Sample preview · ADHD Mental Health Tracker
What's inside the ADHD Mental Health Tracker
A private tracker for mood, energy, and rejection-sensitivity patterns. Six chapters. Built so a clinician can read your last six weeks in 90 seconds.
Table of contents
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The daily 4-line tracker Mood, energy, sleep, one note. Three minutes. Designed to survive a two-week gap. Try free →
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Mood / energy / RSD pattern detector A weekly review that surfaces the rejection-sensitivity dips and the pattern you'd otherwise miss.
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The clinician handoff one-pager A single page your psychiatrist or therapist can read in under two minutes. Built for med-review appointments.
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Behavior log (with timestamp prompts) Timestamped notes for medication, sleep, food, exercise. The pattern shows up around week three.
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Trigger inventory worksheet A list of the things that reliably tank your week, ranked by frequency. Most ADHD adults underestimate two and overestimate one.
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The "what changed this week" reflection A short Sunday-night ritual. Five minutes. The point is signal, not journaling.
Sample from Chapter 1 — The daily 4-line tracker
Most mood trackers fail ADHD adults because they ask too much. Twelve fields, a slider, a tag picker, a journal prompt. The first day is fun. By day five it's a chore. By day ten the app is uninstalled and you've lost the data you actually needed. The 4-line tracker is the floor — the smallest thing that still produces a usable signal.
Four lines. Mood, 1 to 5. Energy, 1 to 5. Sleep, hours. One note, no more than ten words. That's it. Three minutes. The whole point is that you can do it on a bad day. A tracker that only works on good days is a tracker that produces a clean line of fives followed by silence — which is the data pattern of every abandoned mood app and tells your clinician nothing.
Sample from Chapter 3 — The clinician handoff one-pager
Med-review appointments are short. Most psychiatrists have ten to twenty minutes. The amount of data you generate in six weeks of tracking is more than you can verbalize in that window, and the parts that matter — the patterns, not the days — get lost when you try to recap by memory.
The handoff one-pager is the fix. A single page. Top: medication and dose, since when. Middle: a six-week mini-grid of mood, energy, sleep — the kind a clinician can scan in five seconds. Bottom: three lines on what changed, what got worse, and what you want to ask about today. Bring it printed. Hand it over. The conversation that follows is the one you wanted to have.
What this kit is NOT
Not a diagnostic tool. Not therapy. Not a substitute for clinical care. Not a medication-prescribing service. Not a crisis resource — if you're in crisis, please contact a crisis line.
- No app. The tracker is a PDF (printable) plus a Notion template. Your data stays with you.
- No cloud sync. No login. We don't see your entries, and we don't want to.
- No clinical interpretation. The kit is for capturing patterns, not for diagnosing them.
- No "good days" framing. Bad days are data, not failures.
If you don't have a clinician to hand the one-pager to and you've been thinking about getting one, the tracker also works as the thing you bring to a first appointment.
Get the full kit
Six chapters. The 4-line tracker, the pattern detector, the clinician one-pager, the behavior log, the trigger inventory, the Sunday reflection. PDF + Notion + DOCX.
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