ADHD Symptom Tracker - Notion Template

Hi,

I was diagnosed with ADHD in my early 40s. In hindsight, this made a lot of sense and I had two conflicting feelings: relief that I finally could explain some of the struggles I had since my teens, and grief that it took me so long to find out.

I have spent the last year learning a lot about ADHD, how the brain works, medication and strategies for managing ADHD. During this time I was taking medication and struggled to see if it was working. Between sleep, exercise, nutrition, distractions of daily life, energy levels and caffeine, I was unable to see if it was working. Eventually I switched medications. I created this tracker to see if the new medication was working or not, and if it was, to see if there were other factors that made it more or less effective.

This is a simple, straight-forward way to log symptoms.

At the end of each day this tracker asks things like if you took your medication; how long it lasted; how it affected things like focus, motivation and prioritisation; and levels of caffeine, sugar and alcohol consumed that day. It takes about a minute each day.

Over time, you should be able to see trends and what's working.

The template includes:

• common medications and doses;
• side effects;
• symptoms such as motivation, focus, energy and task completion;
• inputs for things like sleep, exercise and caffeine;
• trend views to see how different factors affect certain symptoms and overall "vibe";
• see at a glance what happened on days where motivation, focus and task completion were high;
• resources to find out more about ADHD, dopamine, norepinephrine and medications;
• a guide on how to quickly log the day using a smartphone.

This is a great tool for those with adult ADHD and parents with children who have ADHD.

The template can be modified or adapted as you see fit. You can add medications, symptoms and other factors which you think might influence your progress. For example, I don't include gratitude, but if you have a gratitude practice you could add this and log it like you would exercise or meditation. To that end, I include links to resources on how to use Notion if you're not familiar with it.

I hope you find it helpful.

Cheers,

Jeremy

P.S. You will need a Notion account to use this. It's free.