$7 · TEMPLATE

ADHD Intensity Tracker — Anxiety Patterns

Map your anxiety patterns to find the leverage points — not to catalog suffering.

Anxiety patterns are predictable once you track them. This finds the leverage points instead of cataloging the suffering.

What's inside

Anxiety patterns are predictable once you start tracking them. This tracker helps you identify when, why, and how your anxiety spikes — giving you actionable data instead of a diary of distress.

  1. Episode log: date, time, intensity (1-5), trigger
  2. Physical symptoms
  3. What I did (avoidance / pushed through / other)
  4. What helped
  5. Duration
  6. Pattern notes after four weeks

Get the kit

$7 · 6-chapter PDF · validated April 2026

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Who else this is for

IF YOU ARE THE ADHD ADULT
When you book the appointment, miss the appointment, reschedule, and miss it again — and the cycle becomes the reason to avoid it entirely.
IF YOU ARE THE PARTNER OR PARENT
When you find unfilled prescriptions in three different drawers and you don't know which ones still matter.
IF YOU ARE THE COACH OR CLINICIAN
When a client misses follow-ups not from non-compliance but from EF collapse — this gives them an external memory you can both reference.
IF YOU ARE THE BOSS OR MANAGER
When their attendance pattern looks erratic but is actually a chronic-illness-plus-ADHD double-bind — this is the documentation system that protects them.

For when you come back.