Borrowing Motivation: Your ADHD Accountability Action Plan Worksheet

This worksheet helps you create external accountability structures that work when internal motivation fails.

You’ve spent years frustrated with yourself for not following through on things you genuinely care about. You set intentions, make lists, and feel guilty when nothing changes. This worksheet helps you stop relying on willpower alone. It walks you through building an external accountability system that works with your ADHD brain instead of against it: choosing the right accountability match for your stuck task, creating specific if-then triggers, and setting up real consequences your brain can’t ignore.

It’s designed for people who are tired of disappointment and ready to borrow structure from the outside world.

This worksheet pairs with our newsletter on why ADHD brains struggle with self-imposed deadlines and what research shows actually creates follow-through.