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Hyperfocus Tracker
Looking up to find four hours gone, you haven't eaten, and the thing you actually meant to do is untouched.
Hyperfocus isn't a flaw, and this tracker doesn't treat it as one. A great deal gets done in those hours. But it arrives on its own schedule, it rarely lands on the thing you planned, and it takes something with it — a meal, a night's sleep, someone who was expecting you. This 9-page printable tracker is for seeing both halves clearly across two weeks, so you can protect the version that helps and notice the version that doesn't.
| Pages | 9 (including cover) |
|---|---|
| Format | PDF, US Letter 8.5″ × 11″ |
| Dated? | Undated and reusable — start any day, reprint as often as you like |
| Delivery | Instant download after purchase. Nothing is posted. |
| Price | £4.20 including VAT |
| Where you buy | Our Etsy shop — it handles payment and delivery |
Who this is for
This tracker is for anyone living with adult ADHD who wants a record of what actually happened, rather than trying to recall it later. Looking up to find four hours gone, you haven't eaten, and the thing you actually meant to do is untouched. If that is familiar, this is the tool for writing it down as it happens.
What’s included
- Welcome & how to use this tracker
- How I work best — what pulls me in, and when
- Where the hours went — Week 1
- Where the hours went — Week 2
- What it cost — food, sleep, people, the other work, and whether it was worth it
- How I come out of it, and how I would rather — with an 8-point landing checklist
- What I have learned about my own attention
- What surprised me — the thing you didn't expect to notice
Inside the planner
How it works in practice
It records the useful sessions as well as the costly ones, because both are information. The point isn't to stop hyperfocusing — it's to know what reliably triggers it, what it consistently costs, and which of those costs you're genuinely willing to keep paying. Two weeks is usually enough to contradict at least one thing you were sure of.
Others in this collection
ADHD & Hormone Cycle Tracker
Some weeks you can focus and some weeks you can't, and you've started wondering whether it follows a pattern.
ADHD Burnout Journal
Running on empty for long enough that the things which used to work have stopped working.
ADHD Medication & Titration Tracker
Every appointment asks how it has been, and you cannot honestly remember past the last few days.
Decision Fatigue Planner
You coped all day. Now you are standing in the kitchen at seven, unable to decide what to eat.