ADHD

Management

Workbook
 What’s Inside
1 Introduction 2

2 Practical Strategies for Daily ADHD Management 3

2.1 Time management 4

2.2 Organization 8

2.3 Focus and Concentration 11

2.4 Emotional Regulation 13

3 Self-Assessment Tools and Exercises 16

3.1 Time management 17

3.2 Organization 19

3.3 Focus and Concentration 21

3.4 Emotional Regulation 23

4 Conclusion 25

5 Attachments

Attachment 1 Daily Planner

Attachment 2 Weekly Planner

Attachment 3 SMART Goals Worksheet

Attachment 4 Triggers Tracking Journal

1
 Introduction
Welcome to your journey towards better management of ADHD! This

workbook is designed to provide you with practical tools and strategies

to help you navigate daily challenges and improve your overall

functioning. Remember, every step you take is progress, and we're here

to support you along the way. Let's get started!

Understanding ADHD

ADHD (Attention Deficit Hyperactivity Disorder) is a

neurodevelopmental disorder that affects both children and adults.

Common symptoms include difficulty paying attention, hyperactivity,

and impulsiveness. Adults with ADHD may experience challenges in

managing time, staying organized, maintaining focus, and regulating

emotions.

Common Symptoms:

Inattention: Difficulty staying focused, following through on

tasks, and organizing activities

Hyperactivity: Excessive fidgeting, restlessness, and an

inability to stay seated

Impulsivity: Acting without thinking, interrupting others, and

having difficulty waiting.

Challenges Faced by Adults:

Managing daily tasks and responsibilities

Maintaining relationships and communication

Achieving professional and personal goals.

2
 Practical Strategies for Daily
ADHD Management
Managing ADHD effectively requires practical strategies that address
daily challenges such as time management, organization, focus, and
emotional regulation. This section provides actionable techniques,
tools, and exercises to help you manage these aspects more
effectively.

Importance
Time Management: Helps you structure your day, prioritize tasks,
and meet deadlines
Organization: Keeps your environment and tasks orderly, reducing
stress and increasing productivity
Focus and Concentration: Enhances your ability to stay on task and
maintain attention on important activities
Emotional Regulation: Enables you to manage your emotions,
reducing stress and improving overall well-being.

Expected Outcomes
By applying these practical strategies, you can expect:
Improved ability to manage your time and tasks efficiently
A more organized and stress-free environment
Enhanced focus and productivity
Better emotional control and reduced stress levels.

3
 Time management
Techniques

Pomodoro

Break work into intervals, usually 25 minutes, followed by a short

break.

For example, work on a project for 25 minutes, then take a 5-minute

break. This helps maintain focus and prevents burnout. You can set a
timer on your phone to help track these intervals. Aim to complete 4-5
cycles of 25-minute work sessions, followed by a longer break of 15-30
minutes after the last cycle. This ensures sustained productivity
without overwhelming you.

25 mins 5 mins 35
15 30
20
25

Focused work Break

Time Blocking

Allocate specific blocks of time for different tasks or activities. For

instance, dedicate 9 AM to 11 AM for work emails, 11 AM to 1 PM
for project work, etc.

4
 To Do Time Blocking Effectively:

Reserve Time in Your Calendar: Schedule specific blocks of time in

your digital or physical calendar

Turn Off Notifications: Silence your phone and disable notifications

to avoid interruptions

Create a Focused Environment: Let others know about your

schedule to minimize disruptions, and set up a workspace that

encourages concentration.

Prioritization Methods

Use tools like the Eisenhower Matrix to prioritize tasks based on

urgency and importance.

Quadrant 1 - Urgent and

Urgent Not Urgent
Important:
Important

Tasks that require immediate

1 2 attention, like meeting deadlines or

urgent problems.
important

Quadrant 2 - Not Urgent but

Not

Important:
3 4 Long-term development tasks like

planning and personal

development.

Quadrant 3 - Urgent but Not Important:

Interruptions or minor tasks.

Quadrant 4 - Not Urgent and Not Important:

Distractions or time-wasting activities.

5
 Tools

Planners

Daily Planner: Include sections for

appointments, to-do lists, and

notes (see attachment 1)

Weekly Planner: Overview of the

week with space for daily tasks,

goals, and reflections (see

attachment 2).

Reminder Apps

Use Google Keep or Tasks or your favorable app for setting reminders

and organizing tasks.

Exercises

Creating a Daily Schedule: Use the template in the attachment 1.

Here is how you can fill in each section:

Date: Write the current date at the top.

Today's Affirmation: Add a positive quote or motivational statement

to boost your mood.

Weather and Mood: Mark the weather and your mood for quick

tracking.

To p 3 Priorities: Identify and write down the three most important

tasks for the day (e.g., Exercise for 30 minutes, Attend a team

meeting, etc.)

-
To Do List: List all other tasks that need to be done (e.g. Respond
to emails, Buy a gift for my daughter, Plan weekend activities, etc.)

Don't Forget: List any critical reminders.

6
 Time and Schedule: Fill in your time slots with particular tasks and
appointments.

Setting Achievable Goals: Use the SMART method described in the

attachment 3 to set goals that are:

Specific: Clearly define what you want to achieve. (e.g. Instead of

saying "Exercise more," specify "Exercise for 30 minutes.").

Measurable: Ensure you can track your progress and determine

when you've achieved the goal (e.g. "Exercise for 30 minutes, three
times a week." This can be measured by the number of sessions
and the duration of each).

Achievable: Set a goal that is realistic and attainable within your

capabilities (e.g. "Exercise for 30 minutes, three times a week" is
achievable if you can realistically fit this into your schedule and
physical condition).

Relevant: Choose a goal that matters to you and aligns with other
relevant objectives (e.g. If your overall aim is to improve health,
"Exercise for 30 minutes, three times a week" is relevant to your
larger goal of getting healthier).

Time-bound: Set a deadline or a time frame to achieve your goal

(e.g. "Exercise for 30 minutes, three times a week for the next
month." This gives you a specific period to aim for, creating a sense
of urgency and a timeline for assessment).

7
 Organization
Techniques
Decluttering

Regularly sort through and remove unnecessary items to keep your

space clean and organized.

Daily routine Weekly routine Monthly routine

Spend 10 minutes Dedicate 30 minutes Perform a deep clean
each day tidying up each week to a more and declutter once a
your workspace. For thorough decluttering. month. This might
example, clear your Go through drawers, include sorting
desk of any papers, shelves, and other through old files,
coffee cups, or other storage areas to reorganizing
items that don’t remove items you no bookshelves, or
belong. longer need. donating unused
items.
8
 Categorization

Group similar items together for easier access. For example, create
categories like "Work Documents," "Personal Items," and "Supplies"
and store relevant items there.

Creating Systems

Develop consistent methods for managing tasks and items. For

example, create a filing system with labeled folders for different
types of documents (e.g., “Invoices,” “Contracts,” “Receipts”). Store
these folders in a filing cabinet or a designated area on your desk.

Tools
Checklists & To-Do Lists: Use checklists and to-do lists to keep
track of tasks and ensure nothing is overlooked
Organizational Apps: Apps like Notion, Trello, or Asana to manage
projects and tasks, providing visual boards and task lists.

Exercises
Organizing a Workspace: Spend 10 minutes decluttering and
organizing your workspace, ensuring everything has a designated
place and that there is nothing unnecessary on your desk.

Setting Up a Filing System: Create a filing system for important

documents and label each category clearly.

9
 Tips for Effective Checklists & To-Do Lists
Keep it Simple
Use a straightforward format that is easy to read and update. This
could be a notebook, a digital app, or a whiteboard.
Prioritize Tasks
List tasks in order of importance. Use the “Top 3 Priorities” section for
your most critical tasks.
Break Down Tasks
Divide larger tasks into smaller, manageable steps. For example,
instead of “Write report,” break it down into “Research topic,” “Create
outline,” and “Draft first section.”
Set Deadlines
Assign deadlines to each task to create a sense of urgency and to help
you stay on track.
Be Realistic
Only include tasks you can realistically complete in a day. Avoid
overloading your list.
Review and Adjust
At the end of each day, review your list. Check off completed tasks,
move unfinished tasks to the next day, and add any new tasks.
Use Technology
Consider using digital to-do list apps like Todoist, Microsoft To-Do, or
Google Keep. These apps allow you to set reminders, categorize tasks,
and access your list from multiple devices.
Visual Cues
Use colors, symbols, or stickers to highlight different types of tasks
(e.g., red for urgent tasks, green for personal tasks).

10
 Focus and Concentration

Techniques

Mindfulness

Practice being present and fully engaged in the current task. For

example, spend a few minutes focusing on your breathing before

starting a task.

Breathing Technique by Wim Hof

Step 1 Step 2

Sit comfortably and take After the last exhale, hold

30-40 deep breaths. your breath until you feel

Inhale deeply through the the urge to breathe again.

nose or mouth and exhale

through the mouth, letting

go of each breath without

forcing it.

Step 4 Step 3

Repeat the cycle 3-4 When you need to

times. This helps to breathe, inhale deeply

oxygenate your body, and hold your breath for

clear your mind, and about 15 seconds, then

improve focus. release.

11
 Breaking Tasks into Smaller Steps

Divide larger tasks into smaller, manageable chunks. For example,

instead of "Write a report," break it down into "Research topic,"
"Create outline," and "Write first draft." This approach makes it
easier to concentrate on each smaller task, and achieving these
quick wins can boost your motivation and maintain your focus
throughout the larger project.

Eliminating Distractions

Identify and remove distractions from your environment. For

example, turn off notifications on your phone and close
unnecessary tabs on your computer.

Tools
Noise-Canceling Headphones: To block out background noise
Focus Apps: Apps like Forest to help maintain concentration
Physical Aids: Items like fidget toys to help manage restlessness.

Exercises

Focus Training Exercises: Practice focusing on a single task for a

set period (e.g., 10 minutes) and gradually increase the time. You
can also use techniques described in the Time Management section
earlier, such as the Pomodoro Technique, to help maintain
concentration.

Setting Up a Distraction-Free Environment: Identify common

distractions and find ways to minimize them, such as creating a
dedicated workspace.

12
 Emotional Regulation
Techniques
Cognitive Behavioral Therapy (CBT) Techniques

CBT is a structured, goal-oriented therapy that helps individuals

challenge and change unhelpful cognitive distortions and behaviors.
While working with a specialist can be beneficial, here are some
basic techniques you can use in everyday life.

Identify Negative Thoughts: Pay

attention to moments when you feel
stressed or anxious and note the
thoughts running through your mind
Challenge These Thoughts: Ask
yourself if these thoughts are based on
facts or assumptions. Look for evidence
that supports or contradicts these
thoughts
Replace with Positive Thoughts:
Reframe negative thoughts into positive,
realistic ones. For example, if you think,
"I can't do this," replace it with, "I can try
my best, and it's okay to ask for help if
needed.

Emotional Awareness

Practice recognizing and understanding your emotions. For

example, keep a journal of your feelings and what triggers them.

13
 Relaxation Techniques

We have already provided the Wim Hof breathing technique earlier.

Other methods include:

Meditation: Sit quietly and focus on your breath or a mantra to calm

your mind
Progressive Muscle Relaxation: Tense and then slowly release each
muscle group in your body, starting from your toes and working up
to your head
Visualization: Close your eyes and imagine a peaceful scene or
place, focusing on the details to create a sense of calm.

Tools
Mood Trackers: Apps like Daylio to monitor and understand
emotional patterns
Journaling: Regularly write down thoughts and feelings to process
emotions
Mindfulness Apps: Tools like Headspace or Calm to practice
mindfulness and relaxation.

Exercises

Identifying Triggers: Keep a journal to note situations that trigger

strong emotional responses and reflect on why they occur

(see attachment 4).

Practicing Relaxation Techniques: Dedicate 10 minutes each day

to a relaxation exercise, such as deep breathing or meditation.

14
 Practical tips for better understanding your
emotions include
1 2 3
Log the Event Identify the Emotion Rate the Intensity
Write down the date and Clearly identify and name Rate the intensity of the
time, and describe the the emotion you felt (e.g., emotion on a scale from 1
situation that triggered anger, sadness, anxiety). to 10.
your emotional response.

6 5 4
Look for Patterns Reflect on the Analyze the Trigger
Over time, review your Reaction Reflect on what
journal entries to identify Consider how you specifically about the
patterns in what triggers responded to the situation triggered the
your emotions. emotion. Did you act emotion. Was it
impulsively, withdraw, or something someone said,
handle it calmly? a specific event, or a
thought you had?

? ??

10

15
 Self-Assessment Tools and

Exercises

Self-Assessment Questionnaires

Self-assessment questionnaires help you evaluate your current skills

and identify areas for improvement. They provide a structured way to

reflect on your habits and behaviors in key areas like time management,

organization, focus, and emotional regulation. These questionnaires

offer valuable insights and guide you towards more effective strategies.

Importance

Self-Awareness: Knowing your strengths and weaknesses is

essential for personal growth

Targeted Improvement: Identifying specific challenges allows you

to focus on the most beneficial strategies

Progress Tracking: Regular self-assessment enables you to monitor

your progress over time and adjust your approach as needed.

How Often to Check

It's recommended to complete these self-assessment questionnaires at

the moment of using this workbook and periodically thereafter, such as

monthly or quarterly, to track your progress and make any necessary

adjustments.

16
 Time management
assessment
How often do you feel Do you break down tasks into
1
overwhelmed by your tasks? 5 smaller steps to manage them

Never (1 point
better?

Rarely (2 points Always (1 point

Sometimes (3 points Often (2 points
Often (4 points Sometimes (3 points
Always (5 points) Rarely (4 points

Never (5 points)
Do you find it challenging to
2
stick to a schedule? How often do you find yourself
6
Never (1 point
multitasking?

Rarely (2 points Never (1 point

Sometimes (3 points Rarely (2 points
Often (4 points Sometimes (3 points
Always (5 points) Often (4 points

Always (5 points)
How often do you miss
3
deadlines? Do you use tools like planners or
7
Never (1 point
apps to manage your time?

Rarely (2 points Always (1 point

Sometimes (3 points Often (2 points
Often (4 points Sometimes (3 points
Always (5 points) Rarely (4 points

Never (5 points)
How often do you procrastinate
4
on important tasks? How often do you set specific
8
Never (1 point
goals for your tasks?

Rarely (2 points Always (1 point

Sometimes (3 points Often (2 points
Often (4 points Sometimes (3 points
Always (5 points) Rarely (4 points

Never (5 points)

17
 How effectively do you prioritize How often do you end the day
9 your tasks? 10 feeling satisfied with what
Very effectively (1 point you've accomplished?
Effectively (2 points Always (1 point
Neutral (3 points Often (2 points
Ineffectively (4 points Sometimes (3 points
Very ineffectively (5 points) Rarely (4 points
Never (5 points)

Scoring
10-20 points: Excellent time management skills.

21-30 points: Good time management but room for improvement.

31-40 points: Struggling with time management; this indicates

frequent challenges in managing your tasks and meeting deadlines.

41-50 points: Significant challenges with time management; this

indicates a high level of difficulty in organizing your time and
staying on top of your responsibilities.

If your scoring is within the 31-50 range, please check the necessary
techniques, tools and exercises provided in this workbook.

18
 Organization skills
assessment
1 How often do you lose important
items? 5 Do you create to-do lists for
your tasks?
Never (1 point Always (1 point
Rarely (2 points Often (2 points
Sometimes (3 points Sometimes (3 points
Often (4 points Rarely (4 points
Always (5 points) Never (5 points)

2 Doorganizing
you have a system for
your documents? 6
How often do you use
organizational tools like folders,
Yes (1 point labels, or apps?
No (5 points) Always (1 point
Often (2 points
3 How cluttered is your
workspace on a typical day?
Sometimes (3 points
Rarely (4 points
Very tidy (1 point Never (5 points)
Somewhat tidy (2 points
Average (3 points
Somewhat cluttered (4 points
7 Dospecifically
you set aside time
for organizing?
Very cluttered (5 points) Always (1 point
Often (2 points
4 How often do you clean and
organize your workspace?
Sometimes (3 points
Rarely (4 points
Daily (1 point Never (5 points)
Weekly (2 points
Monthly (3 points How often do you feel stressed
Rarely (4 points 8 about your level of
organization?
Never (5 points)
Never (1 point
Rarely (2 points
Sometimes (3 points
Often (4 points
Always (5 points)
19
 How easily can you find things How often do you declutter
9 you need? 10 your living space?
Very easily (1 point Daily (1 point
Easily (2 points Weekly (2 points
Neutral (3 points Monthly (3 points
With difficulty (4 points Rarely (4 points
Very difficult (5 points) Never (5 points)

Scoring
10-20 points: Excellent organizational skills.

21-30 points: Good organizational skills but could be improved.

31-40 points: Struggling with organization; this indicates frequent

difficulty in keeping things organized and finding what you need.

41-50 points: Significant challenges with organization; this

indicates a high level of disorganization and frequent stress related
to it.

If your scoring is within the 31-50 range, please check the necessary
techniques, tools and exercises provided in this workbook.

20
 Focus and concentration
assessment
1 How often do you get distracted
while working? 5 How often do you take breaks to
maintain focus?
Never (1 point Regularly (1 point
Rarely (2 points Often (2 points
Sometimes (3 points Sometimes (3 points
Often (4 points Rarely (4 points
Always (5 points) Never (5 points)
Do you find it difficult to How easily do you switch back
2 complete tasks without
interruptions?
6 to tasks after a break or
distraction?
Never (1 point Very easily (1 point
Rarely (2 points Easily (2 points
Sometimes (3 points Neutral (3 points
Often (4 points With difficulty (4 points
Always (5 points) Very difficult (5 points)

3 How often do you daydream

during important activities? 7
Do you use tools or techniques
to help maintain focus (e.g.,
Never (1 point Pomodoro Technique)?
Rarely (2 points Always (1 point
Sometimes (3 points Often (2 points
Often (4 points Sometimes (3 points
Always (5 points) Rarely (4 points
Never (5 points)
Do you have a designated
4 workspace free from
distractions?
How often do you find yourself
8 multitasking?
Yes (1 point Never (1 point
No (5 points) Rarely (2 points
Sometimes (3 points
Often (4 points
Always (5 points)
21
 How often do you feel mentally How well do you focus on
9 fatigued during the day? 10 tasks you find boring or
Never (1 point uninteresting?
Rarely (2 points Very well (1 point
Sometimes (3 points Well (2 points
Often (4 points Neutral (3 points
Always (5 points) Poorly (4 points
Very poorly (5 points)

Scoring
10-20 points: Excellent focus and concentration.

21-30 points: Good focus but can improve.

31-40 points: Struggling with focus; this indicates frequent

distractions and difficulty maintaining concentration.

41-50 points: Significant challenges with focus and concentration;

this indicates a high level of difficulty staying focused on tasks.

If your scoring is within the 31-50 range, please check the necessary
techniques, tools and exercises provided in this workbook.

22
 Emotional regulation
assessment
How often do you feel How often do you use relaxation
1 overwhelmed by your emotions?
5 techniques when stressed?
Never (1 point Always (1 point
Rarely (2 points Often (2 points
Sometimes (3 points Sometimes (3 points
Often (4 points Rarely (4 points
Always (5 points) Never (5 points)

Do you find it challenging to How often do you practice self-

2 manage stress?
6 compassion?
Never (1 point Always (1 point
Rarely (2 points Often (2 points
Sometimes (3 points Sometimes (3 points
Often (4 points Rarely (4 points
Always (5 points) Never (5 points)

How often do you experience How well do you manage

3 sudden mood changes?
7 feelings of anger or frustration?
Never (1 point Very well (1 point
Rarely (2 points Well (2 points
Sometimes (3 points Neutral (3 points
Often (4 points Poorly (4 points
Always (5 points) Very poorly (5 points)

How well do you understand How often do you feel in control

4 your emotional triggers?
8 of your emotions?
Very well (1 point Always (1 point
Well (2 points Often (2 points
Neutral (3 points Sometimes (3 points
Poorly (4 points Rarely (4 points
Not at all (5 points) Never (5 points)

23
 How effectively do you How often do you use
9 communicate your emotions to 10 journaling to process your
others? emotions?
Very effectively (1 point Always (1 point
Effectively (2 points Often (2 points
Neutral (3 points Sometimes (3 points
Ineffectively (4 points Rarely (4 points
Very ineffectively (5 points) Never (5 points)

Scoring
10-20 points: Excellent emotional regulation.

21-30 points: Good emotional regulation but could improve.

31-40 points: Struggling with emotional regulation; this indicates

frequent difficulty managing your emotions and stress.

41-50 points: Significant challenges with emotional regulation; this

indicates a high level of difficulty controlling your emotions and
responding to stress.

If your scoring is within the 31-50 range, please check the necessary
techniques, tools and exercises provided in this workbook

24
 Conclusion
Encouragement

Congratulations on completing this workbook! Remember, managing

ADHD is a journey, and every step you take brings you closer to your
goals. Keep using the strategies and tools you've learned, and don't
hesitate to seek support when needed. You've got this!

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25
Attachment №1
Daily Planner
Date Today’s affirmation

Weather

Mood Top 3 priorities

Schedule
2
6AM

7AM 3

8AM

9AM
To-do list
10AM

11AM

12PM

1PM

2PM

3PM

4PM

5PM

6PM

7PM Don’t forget

8PM

9PM

10PM
Attachment №2
Weekly Planner
Priorities
Sunday Date

Monday Date

Reminder

Tuesday Date

Wednesday Date

Next week

Thursday Date

Friday Date Notes

Saturday Date
Attachment №3
SMART Goals Worksheet

Write the goal you have in mind

Initial
goal

What do you want to accomplish? Who needs to be included? When do you want to do

S
this? Why is this a goal?

Specific

How can you measure progress and know if you've successfully met your goal?

M
Measurable

Do you have the skills required to achieve the goal? If not, can you obtain them? What is
the motivation for this goal? Is the amount of effort required on par with what the goal will

A achieve?

Attainable

Why am I setting this goal now? Is it aligned with overall objectives?

R
Relevant

What's the deadline and is it realistic?

T
Time-Bound

Review what you have written, and craft a new goal statement based on what the
answers to the questions above have revealed
Smart
goal
Attachment №4
Triggers Tracking Journal
Date
Emotions list
Emotion
Intensity 1 2 3 4 5 6 7 8 9 10 abandoned

Trigger aggressive

Reaction aggravated

alone

amazed

Date angry

Emotion annoyed

Intensity 1 2 3 4 5 6 7 8 9 10 anxious

Trigger ashamed

Reaction awkward

confused

discouraged

Date depressed

Emotion disappointed

Intensity 1 2 3 4 5 6 7 8 9 10 disgusted

Trigger distracted

Reaction embarrassed

envious

excited

Date frustrated

Emotion guilty

Intensity 1 2 3 4 5 6 7 8 9 10 helpless

Trigger hopeless

Reaction insecure

irritated

jealous

Date lonely

Emotion nervous

Intensity 1 2 3 4 5 6 7 8 9 10 offended

Trigger picky

Reaction ridiculous

scared

skeptical

Date tired

Emotion uncomfortable

Intensity 1 2 3 4 5 6 7 8 9 10 upset

Trigger unsure

Reaction worried