Adult ADHD Workbook

• Start here: about this workbook + contents
• Clear your head: brain dump, brain dump sort, thought parking lot
• Prioritize: task triage (urgent/important), today's top 3, task breakdown (2 pages), match tasks to energy, focus sprints
• Time: time-blindness estimator, my time multiplier, time-blocked day, weekly time map, leave-on-time planner, deadline backward planner
• Motivation: dopamine menu, boost ideas, get started on a boring task, monthly habit tracker, habit stacking
• Emotions & overwhelm: overwhelm reset, personal reset plan, emotion log, feelings words, pause before you react, daily basics check-in, kinder self-talk
• Home & life admin: 10-minute home reset, morning and evening routine builders, life admin tracker, a home for everything, appointments & follow-ups, simple meal plan
• Plan & review: daily plan, low-energy day plan, weekly plan, weekly review, monthly reflection, done list & wins, dot-grid notes
• License & printing tips page

• Full color: US Letter, A4, A5
• Low-ink (printer-friendly): US Letter, A4

US Letter (8.5 × 11 in) and A4 (210 × 297 mm).

1. Check out securely through Etsy.
2. Download your files right away (on screen and by email).
3. Print at home or at a print shop at 100% / "Actual size".

For personal & single-classroom use. Please don't resell, share or redistribute the files. This is a digital download; nothing will be shipped.