Adult ADHD Workbook Printable: Executive Function Worksheets, Time Blindness Tools, Focus Planner, Fillable PDF

Sit down, see one tiny next step on paper and finally get started on the thing you've been putting off.
This 55-page adult ADHD workbook gives you 48 fill-in pages in 11 colour-coded sections: your own brain patterns, time blindness tools, task breakdowns, focus sessions and body doubling, morning and evening launch pads, overwhelm resets, strengths and appointment prep. Type into it on a tablet or print it at home.

INSTANT DIGITAL DOWNLOAD: no physical item will be shipped.

━━ WHAT'S INCLUDED ━━
• Start Here: how 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 Brain: how 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
• Time: time 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
• Tasks: brain dump, sort the brain dump, Tiny Next Step task breakdown, three quick breakdowns, stuck? get unstuck, today's top 3 and a project planner
• Focus: a focus session planner with a time strip, a focus sessions log, a body doubling planner, a distraction parking lot and my focus setup
• Routines: morning 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
• Feelings: an 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
• Strengths: strengths and interests map, what works for me, wins jars and done list, and a reward menu
• Weekly: weekly plan, weekly reset, an undated month at a glance and a monthly check-in
• Support: appointment 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

━━ DETAILS ━━
• 55 pages, undated, so you can start any day and reprint any page as often as you like
• For adults with ADHD, or anyone who suspects their brain works this way, and for coaches and counselors who print pages for their clients
• ADHD-friendly design: one task per page, generous write-in space, plain words, colour-coded tabs and a worked example in handwriting
• Fillable: every write-in line, box and table cell is a typeable field in Adobe Acrobat Reader (desktop or tablet). Or print it and write by hand
• Fully hyperlinked: 11 colour-coded section tabs on every page, a clickable contents page, a Contents link on every page and a bookmarks panel
• Sizes: US Letter (8.5 x 11 in) and A4 (international paper size)
• Two styles: full colour (navy with bright section colours) and low-ink printer-friendly
• 5 files: Letter colour, Letter low-ink, A4 colour, A4 low-ink and the START-HERE guide
• Works with Acrobat Reader, GoodNotes, Notability, Xodo and other PDF apps

━━ HOW IT WORKS ━━
1. Purchase and download your files from Etsy (Purchases and reviews).
2. Open a PDF in Acrobat Reader to type, print at "Actual size", or import it into your note-taking app.
3. Open "Where do I start?", pick the line that sounds like today and fill in one page.
4. Use the Weekly Reset each week to notice what's working and change one small thing.

━━ PLEASE NOTE ━━
• This is a self-guided workbook for everyday life: not therapy or medical advice, and no health claims. It does not replace care from a doctor or other licensed professional, and its simple self-ratings are never a test of any kind.
• If you are in crisis or thinking about harming yourself, please contact your local emergency number or a crisis line right away.
• License: for personal use. Coaches and counselors may print copies for their own clients. Please don't resell, share the files or post them online.
• Colours may vary slightly between screens and printers.
• Because this is a digital product, returns and exchanges are not accepted.
• If anything is wrong with your files, message me and I'll help right away.

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