Adult ADHD: Free Resources

Use this template to work out what you really want to do with your time. If your GOAL is to write a song, jot down what you get out of that, then pin point what your motivation is: to post on social media, to entertain friends at a party, to create your own playlist of songs… Commit to a start date and deadline, imagining all the appreciation you’ll receive once it’s finished. Once you’ve jotted all that down, be realistic about what gets in the way and most importantly, what resources you have to complete your goal! You got this!!!

Living with ADHD can feel overwhelming, but practical tools can make daily life more manageable. From tackling time blindness with structured lists and timed tasks, to maintaining focus through motivation and brain breaks, small shifts help train your brain to trust your plan. Checking in with emotions, using sensory resets, and reframing negative self-talk all boost resilience. With reflection, planning, and positive self-motivation, you can rewire habits, build confidence, and create a sense of control over your day.

ADHD doesn't just affect how long we can focus for or what we'll forget. It also impacts how we react to sudden things that can upset or anger us. Then spiralling emotions can leave us feeling exhausted and ashamed.

Working through our own set of gremlins, when we notice our awkwardness, grumpyness, anger, shyness etc, can help us verbalise the thoughts and feelings and have a go-to action plan that puts them in their place!!

This worksheet names a typical thought for each gremlin and possible ways to talk through with a positive reframe.

This worksheet outlines 5 ways we can coach ourselves through those hardwired fight, flight, freeze responses. By developing positive self talk, identifying resistance to change, finding fun ways to bundle boring tasks we can navigate life with habits that actually help us thrive.

Often the things that get in the way of starting and sticking to a task are the environmental influences on our attention and focus. Feeling comfortable and ready is so important to set ourselves up for success. These six hacks can boost your motivation and help order your mind to "just do this"!!! Randomly choose a number and see what you can do to discover a better way to help your brain get going!!

Each of these 5 tips is a unit on its own to explore what's going on in that area of our life: check in with your self care to start with! Then spend some time everyday resting your thinking brain and developing your mindful curiosity. Stop what you're doing every now and then and focus on different parts of your body that touch the ground or sofa. Getting a bigger picture on the shocks and surprises of life can really help see things in perspective. What do test results and exams prove? Only what we've spent time memorising! Develop a healthy approach and avoid making life all about results. Life is about learning, it's about spotting the patterns and processes we use to get through challenges!

Stress is part of everyday life, but it doesn’t have to overwhelm you. By identifying your triggers, making small lifestyle changes, and seeking support when needed, you can develop healthier ways of coping. Incorporate regular relaxation practices - such as yoga, deep breathing, or sensory pauses - and remember to give your mind breaks with enjoyable activities. With steady, practical steps, you can boost resilience, restore balance, and keep stress in check.

We have an amazing set of “sensors” through which to view the world! Our brains receive tonnes of electrical impulses that fire new neural pathways all the time: hearing, seeing, tasting are the obvious, but you can open up your horizons to notice the good things that happen not just the bad news on social media. And do something soothing for yourself like drawing, singing, crochet, kick boxing: fun and physical activities boost dopamine and help keep us balanced and positive!