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ADHD Workbook

This document provides tools and strategies for managing tasks, reducing distractibility, and practicing self-care for someone dealing with ADHD. It includes templates for listing and prioritizing tasks, tracking tasks completed each day, organizing thoughts, and identifying distractions. Strategies are presented for breaking large tasks into smaller chunks and using timers. A checklist provides self-care activities and a section outlines reasons for spending time outside each day.

Uploaded by

Julie Hughes
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
18K views12 pages

ADHD Workbook

This document provides tools and strategies for managing tasks, reducing distractibility, and practicing self-care for someone dealing with ADHD. It includes templates for listing and prioritizing tasks, tracking tasks completed each day, organizing thoughts, and identifying distractions. Strategies are presented for breaking large tasks into smaller chunks and using timers. A checklist provides self-care activities and a section outlines reasons for spending time outside each day.

Uploaded by

Julie Hughes
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
  • ADHD Workbook Cover
  • Task Rating and List
  • Master Task List
  • Daily Task List
  • Thought Organizer
  • Tools for Reducing Distractibility
  • Reducing Distraction Strategies
  • Pros and Cons of Procrastination
  • Timer Tracker
  • Positive Brain Stimulators
  • Go Green Cycle
  • Self-Care Checklist

A D H D

Workbook
List your Tasks
ask Ratin
A A

Tasks
These tasks are of highest importance! These

tasks are to be completed quickly (today or

tomorrow).

B
These tasks are of lower importance, and are

B
tasks that take longer to complete. These tasks

Tasks can be broken into smaller tasks and be

completed as task A's

C
These tasks are of lowest importance. They can

C
sometimes be the more appealing tasks but

Tasks should be put to the side until Tasks A and B are

completed.

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Master Task List
PRIORITY
DATE PUT
DATE

TASK
RATING ON LIST COMPLETED

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Daily Task List

MONDAY TUESDAY WEDNESDAY

THURSDAY FRIDAY SATURDAY

NOTES

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THOUGHT ORGANIZER

I NEED TO GET DONE RIGHT AWAY I NEED TO CALL

I NEED TO EMAIL

I'D LIKE TO GET DONE SOMEDAY

I NEED TO MESSAGE

I NEED TO SCHEDULE

I WANT TO RESEARCH

I WANT TO MAKE/CREATE

RANDOM HOPES/WISHES/DREAMS

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TOOLS FOR REDUCING

DISTRACTIBILITY

1 Turn off app notifications on your

phone. Remove distractions from your

workspace.

2 Break tasks into 15-20 Minute

manageable chunks

3 Set "Am I doing what I am

supposed to be doing" reminders

4 Set timers that match your

attention span. Take breaks when

the timer goes off.

5
Sit in a room with other people who

are quietly working to help you

stay focused on work too.

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Reducing
Distraction
Distraction Strategy to Reduce

Distraction

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Pros and Cons of

Procrastination
Pro Con

Short-

Tem

Long-

Term

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Timer Tracker
ESTIMATED TIME
ACTUAL TIME TO

TASK
TO COMPLETE COMPLETE

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Ideas for

Positive Brain Stimulators


To Help Increase Focus

Doodle or take notes while

listening

Use a fidget toy

Meditate

Listen to music while doing

physical labour

Sit on a yoga ball instead of

an office chair

Take regular breaks to stand up

and walk around

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Go Green
Reasons why you need to spend at least 15 minutes outside

each and everyday.


Going Green is an excellent treatment for ADHD!

01
Improve Short
Reduce Stress Levels

Term Memory & Lower Stress

Hormones

02
05 CYCLE OF

Increase in
Going Green
Natural
Improve

Vitamin D Mental Health

04 03
Improve Eye Sight

(in children)

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SELF-CARE
CHECKLIST
TICK THE THINGS YOU'VE
DONE RECENTLY

Stretch all your muscles

Organize your closet

Drink more water Start a new hobby

Eat vegetarian meals Get some sunlight

Drink a green juice Create your ideal future

Cook your favorite meal Go on a solo date

Listen to your favorite song Give yourself a break

Go for a walk in nature


NOTES
Go to bed earlier

Take a nice bubble bath

Go for a morning jog

Dip your feet in warm water

Eat your favorite dessert

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