Monthly Dopamine Tracker

Some days you wake up sharp, with energy to burn. Other days it’s fog, and you’ve no idea why.

If you’ve got a fast brain, dopamine drives a lot of what you need to show up well: motivation, focus and follow-through. And much of what affects it is stuff you do every day without thinking about it. Coffee. Sleep. When you eat. Whether you moved. Whether you saw daylight.

This tracker puts the whole month on one page. Fill in a column each morning. At the end of the month, look at the patterns.

What you track

• Today. Your mood, energy and focus, each out of five.

• Yesterday. How many cups of coffee, when you had the last one, and when you last ate.

• Sleep. How many hours, and a sleep score. Use your wearable, or just how it felt.

• Morning. Did you walk, take a cold shower and get some daylight? Yes or no.

• Moving and resetting. Minutes of cardio, and whether you worked out and meditated.

• Your own. The blank rows are for whatever else you want to keep an eye on.

How to use it

1. Print it and put it where you’ll see it every morning.

2. Fill in today’s column. It takes a minute. Don’t overthink the scores.

3. Record, don’t judge. A bad day is still useful. Often it tells you the most.

4. At the end of the month, look at the patterns.

What to look for

No spreadsheets, no statistics. Lay the month out in front of you and look for the patterns you can see.

When I did this, the first thing I noticed was that more coffee made my sleep worse. The second was that more exercise made it better, and my mood and focus were better too.

Once you can see it, you can change it. Pick one thing to try next month, and see what the page tells you.

Where it came from

The tracker was inspired by Why Tracking Works, an episode of Michael Joseph Ferguson’s Adult ADHD ADD Tips and Support podcast. If you want to go deeper on why tracking helps, it’s worth a listen.

The Monthly Tracker

One page for the whole month. Print it and fill in a column each morning. Free PDF, no email needed.

Download the Tracker

Let’s meet

Book a 20-minute clarity call so we can get to know each other a little and explore your goals and what’s keeping you from them. We’ll finish with an invitation to work together, a recommendation to meet someone else, or simply a clearer next step.