Adult ADHD Workbook

What's inside

• Start Herehow to use the workbook, a "Where do I start?" page that links 12 everyday moments to the right pages, a fully worked Tiny Next Step example and My Starting Snapshot
• My Brainhow my brain works (tick what sounds like you), an energy and focus map across the day, what gets me going, and what throws me off track
• Timetime guess vs real time, a time-blocking day, where did my time go, a leaving-on-time planner that works backwards, a deadline countdown and a can-it-all-fit reality check
• Tasksbrain dump, sort the brain dump, Tiny Next Step task breakdown, three quick breakdowns, stuck? get unstuck, today's top 3 and a project planner
• Focusa focus session planner with a time strip, a focus sessions log, a body doubling planner, a distraction parking lot and my focus setup
• Routinesmorning launch pad, evening wind-down, an out-the-door launch pad to post by your door, a habit builder, a 31-day habit tracker and a life admin tracker
• Feelingsan overwhelm reset in five steps, my reset menu, big feelings reflection, when criticism stings (for rejection-sensitive moments), kinder self-talk and a weekly energy and mood check-in
• Strengthsstrengths and interests map, what works for me, wins jars and done list, and a reward menu
• Weeklyweekly plan, weekly reset, an undated month at a glance and a monthly check-in
• Supportappointment prep (questions to bring to your doctor or coach), appointment notes, my support team, asking for what helps, and cut-out "How I work best" cards to share
• Lined and dot grid notes, plus a 2-page START-HERE guide