The ADHD Job Tracker That Never Quits

Why most job trackers collapse

Most job trackers fail because they expect ADHD brains to remember they exist.

They’re built around consistency, even though curiosity drives our focus. They look good at the start, then vanish by day three.

The friction isn’t effort. It’s visibility.

If a tracker feels like another chore, your brain will skip it because you don’t need more detail—you need a place that shows motion every time you look at it.

When I stopped pretending I’d keep up

I once had six tracking systems running at once.

Trello cards. Notion boards. Spreadsheets with color codes.

Each one lasted about a week before it turned invisible. Then one afternoon, while cleaning my desk, I scribbled three words on a sticky note:

Role | Next Step | Energy Status

That note outlasted every app. It worked because it lived where I could see it. Each glance showed movement. Each update gave my brain proof that effort still counted.

That tiny bit of proof was enough to keep me going.

The 3-column system

Here’s the version that works for anyone:

1. Role

Write the name of the company or position you’re moving on. Keep it short and simple.

2. Next Step

List one action. Not a plan. Something that takes less than fifteen minutes, like “send follow-up” or “check LinkedIn contact.”

3. Energy Status

Mark it green, yellow, or red.

🟩 Green means plenty of fuel.

🟨 Yellow means you take it slower.

🟥 Red means you need a pause.

The energy column keeps you from forcing progress when you’re spent. It also shows you where to start when you’re ready again.

Why this system works

Most tracking tools measure activity. This one measures evidence.

Each recorded step gives your brain a small signal of proof. It’s a reminder that effort landed somewhere real. That signal matters more than any polished dashboard because ADHD motivation runs on visible closure.

When the system reflects your movement in plain sight, it gives your nervous system permission to rest.

You stop chasing “doing more” and start trusting what’s already been done.

This isn’t about tracking tasks.

It’s about teaching your brain to recognize traction.

Build yours this week

Keep it simple. Use paper or a single-sheet doc.

→ Create three headers: Role, Next Step, Energy Status
→ Add each live lead or company
→ Write one next step for each
→ Tag the energy color that fits

That’s all you need. No templates, no formulas, no guilt.

What matters is seeing proof you’re moving.

That’s what keeps the search alive.

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