Focus Prompt Sheet

Struggling to start tasks, stay focused, or get back on track after interruptions? This simple printable was designed with ADHD brains in mind — a tool that helps you pause, clarify, and take action without pressure.

What it Looks Like 

• Scene 1: Starting the day — Sheet on desk with coffee + to-do list
• Scene 2: During work — Filled-out sheet beside a timer
• Scene 3: End of day — Tracker with distractions noted + reflection notes

 What’s Inside

• Page 1: Focus Prompt Sheet — 4 prompts to define your task, expectations, distractions, and reset plan.
• Page 2: Distraction Tracker — Log what pulls your attention without judgment.
• Page 3: Reflection Space — Spot patterns, plan gentle resets.
• + Toolkit Instruction Sheet — Clear, short setup and usage tips.
• + When & How Tips Sheet — Optional use cases, routines, timer pairing ideas.

Use before starting a task — even a small one. Fill the prompts in quick, messy handwriting. Keep the sheet visible. When you lose focus, jot it down instead of forcing attention. Use again when switching tasks.

Some users print a sheet daily. Others laminate and reuse with a marker. There’s no wrong way — just what works for your rhythm.

Best For…

• Difficulty starting tasks
• Frequent switching or interruptions
• Feeling overwhelmed at the start of your day
• Tracking patterns in attention and focus

You’ll Receive

• 1 PDF (3-page Focus Prompt Sheet)
• 1 PDF (Instruction Sheet)
• 1 PDF (When & How Tips Sheet)