Scribd Logo
Hochladen

Welcome to Scribd!

  • ADHD Workbook

    Uploaded by

    Julie Hughes
    2K views12 pages
    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.

    Original Description:

    Living with ADHD

    Original Title

    ADHD workbook

    Copyright

    © © All Rights Reserved

    Available Formats

    PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Report this Document
    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.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    2K views12 pages

    ADHD Workbook

    Uploaded by

    Julie Hughes
    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.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as pdf or txt
    of 12

    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.

    www.clutterbug.com | 1
    Master Task List
    PRIORITY
    DATE PUT
    DATE

    TASK
    RATING ON LIST COMPLETED

    www.clutterbug.com | 2
    Daily Task List

    MONDAY TUESDAY WEDNESDAY

    THURSDAY FRIDAY SATURDAY

    NOTES

    www.clutterbug.com | 3
    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

    www.clutterbug.com | 4
    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.

    www..clutterbug.com | 5
    Reducing
    Distraction
    Distraction Strategy to Reduce

    Distraction

    www.clutterbug.com | 6
    Pros and Cons of

    Procrastination
    Pro Con

    Short-

    Tem

    Long-

    Term

    www.clutterbug.com | 7
    Timer Tracker
    ESTIMATED TIME
    ACTUAL TIME TO

    TASK
    TO COMPLETE COMPLETE

    www.clutterbug.com | 8
    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

    www.clutterbug.com | 9
    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)

    www.clutterbug.com | 10
    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

    www.clutterbug.com | 11

    You might also like