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ADHD Workbook Printable | 4 Week Planner for Adults | 56 Page A4 PDF | Psychology Based Daily Journal | Instant Download

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  • Digital download
  • Digital file type(s): 2 PDF
  • Text in this download may be in another language
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Your mind shouldn't have to hold all of it on its own.
Appointments, intentions, open tasks, yesterday's feeling — with ADHD, things rarely stay where you put them. That isn't a matter of willpower. It's that the internal filing system works differently. This workbook takes over part of the job: it gives your day a structure that sits outside your head and still belongs to you.
Four weeks, the same six questions every day — short enough to stay doable on the bad days.
What you get (2 PDFs, A4, 56 content pages + info page each):
• 28 daily pages with six modules: morning check, day planning (three tasks max), focus log, emotion check, body & energy, evening reflection with brain dump
• 4 easy days — three fields, five minutes, for the days when less is more
• 4 weekly reviews that surface the patterns any single day hides
• A starting-point page to fill in for week 0 and again for week 4
• Medication and progress log with a blood pressure and pulse column
• 7-day sleep log
• A page on emotional intensity: "When feelings arrive instantly"
• A crisis page with helplines for Switzerland, Germany, Austria and Italy. New: a page on work, training and accommodations — where training gives you an entitlement and why working life does not
• After the four weeks: a month overview, a troubleshooting page, and a page of real associations (self-help groups in CH/DE/AT/IT)
• Two cut-out cards for your wallet: a focus log and the three steps for emotional waves
• One blank daily page to reprint as often as you like beyond week 4
• A "start here" page with three steps for the first days
• Eight-question self-check, the science behind each module, and a full reference list
Psychology-based — and honestly worded.
The content draws on research published between 2024 and 2026, including JAMA Psychiatry, The Lancet Psychiatry, Psychological Medicine and Nature. Created by Jessica Yasmine Iannelli Manser, lic. phil., licensed psychologist FSP and specialist in emergency psychology SBAP (University of Zurich).
Who it's for:
Adults with ADHD — with or without a formal diagnosis. And explicitly for anyone working through this workbook without psychological support.
Details:
• Instant digital download (no physical item will be shipped)
• PDF in A4 — prints beautifully on US Letter too
• Two files in the download: full-colour and an ink-saving edition — roughly 85 % less coloured area
• PDF bookmarks included — jump straight to any week on screen
• All fonts embedded — prints reliably, including at a print shop
Please note: This resource is intended for education, personal reflection and general wellbeing. It does not provide diagnosis, psychotherapy or medical treatment and is not a substitute for individual professional support. If you are dealing with persistent or acute symptoms, please reach out to a qualified professional — in an emergency, contact your local emergency services.
For personal use only. © North & Mind Studio.

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Listed on Oct 6, 2026
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