Worksheet for Compulsive (answering emails) &
​ intrusive thoughts

Sean's Task Management & Impulse Control Worksheet

Mark Zauss, LMHC, LPC | Double Board Certified Counseling Services

This worksheet helps manage impulsive urges (like responding to emails), improve focus, and build task completion skills. The goal is to pause, stay on task, and complete what you started.

Before Starting Task

Urgency to switch tasks (0–5):

Focus level (0–5):

Step 1: Identify the Impulse

Pause Statement:
I can respond later. This is not urgent. I will finish my current task first.

Step 2: Impulse Tracking

Each time you feel the urge to switch tasks, make a mark:

Step 3: Task Block

Work for 10–15 minutes without switching tasks.

Focus Cue:
"I stay on this task. I can check email later."

Step 4: Interruptions

Resisted checking email
Stayed on task
Used pause statement
Completed task block

Step 5: Reward

After Task Block

Urgency now (0–5):

Focus now (0–5):

Calculate Score

Results

Results will appear here

Clinician Summary

Client practiced impulse control strategies targeting task-switching behaviors. Interventions included pause techniques, structured task blocks, and reinforcement of delayed responding. Client demonstrated improved awareness of urgency-driven behaviors and engaged in task persistence strategies.

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