ADHD Workbook

Living with ADHD can bring unique challenges, especially when it comes to managing tasks, staying
focused, and handling impulsive behavior. However, with the right tools and strategies, it is possible to
build effective habits, improve concentration, and navigate daily life with greater ease. This workbook is
designed to provide practical worksheets that target key areas of ADHD management, helping you to
develop skills that enhance your productivity and emotional well-being.

Here is a brief introduction to each worksheet included in this workbook:

1. Setting SMART Goals

This worksheet helps you set Specific, Measurable, Achievable, Relevant, and Time-bound goals. This
structured approach allows you to break down large or overwhelming tasks into manageable steps, making it
easier to stay motivated and on track.

2. Focus Plan

This worksheet guides you in developing personalized strategies to enhance your concentration and manage
distractions. It includes exercises to identify your unique focus challenges and create a tailored plan that
incorporates breaks, mindfulness techniques, and a conducive work environment.

3. Cognitive Restructuring

This worksheet is designed to help you identify and challenge unhelpful thought patterns that may contribute
to stress, self-doubt, or anxiety. By examining these thoughts and replacing them with more balanced, realistic
alternatives, you can build resilience and cultivate a more positive mindset in your daily life.

4. STOP Impulsitivty

This worksheet teaches a mindfulness-based technique to help you pause, assess, and make thoughtful
decisions instead of acting impulsively. This skill is particularly useful in managing ADHD-related impulsivity,
giving you tools to create a moment of reflection before reacting.

5. Identifying ADHD Burnout

This worksheet helps you recognize the signs of mental, emotional, and physical exhaustion that often
accompany ADHD. By assessing how burnout impacts your daily life, this worksheet enables you to
understand your limits and triggers.

6. Overcoming Shame

This worksheet provides tools to help you confront feelings of shame that may stem from past experiences or
unmet expectations. By working through self-reflection exercises, this worksheet guides you in identifying
where shame arises and how it affects your self-esteem.

© 2024 Choosing
© 2024 Therapy,
Choosing Inc.Inc.
Therapy, All rights reserved.
All rights reserved. Scan or click here to learn more about ADHD:
 SMART Goals
SMART Goals is a structured goal-setting method that helps individuals create clear, actionable objectives. For
individuals with ADHD, this method is particularly helpful as it breaks down larger tasks into manageable steps
and sets clear deadlines, which can help reduce procrastination, enhance focus, and improve organizational skills.

What is your goal? Write down exactly what you want to achieve. Be

S
clear and detailed about what you expect to accomplish.

Example: I want to finish writing a 20-page research paper on climate change for my
Specific environmental science class.

How will you measure your progress? Determine how you will track

M
your progress and know when you have achieved your goal.

Example: I will measure my progress by completing 5 pages each week, ensuring that I reach
Measurable the 20-page target by the deadline.

Is your goal achievable? Consider what might make this goal difficult

A
and plan how you can overcome those challenges.

Example: I will allocate two hours each day to work on my paper, ensuring that I have
Achievable enough time to research, write, and revise.

R
Why is this goal important to you? Ensure that your goal is relevant
and meaningful to your overall life or career goals. Reflect on the value
and impact of achieving this goal.
Relevant
Example: Completing this research paper will help me improve my writing skills and deepen
my understanding of climate change, which is essential for my career in environmental
science.

T
What is your deadline for achieving this goal? Set a specific date by
which you plan to achieve your goal.

Time-Bound
Example: My deadline for the research paper is December 15th. I will start by creating an
outline and gathering initial research materials today.

Scan or click here to learn more coping skills for ADHD © 2024 Choosing Therapy, Inc. All rights reserved.
1
 SMART Goals
What exactly do you want to accomplish?

S Specific

How will you measure your progress?

M Measurable

Is your goal achievable?

A Achievable

Why is this goal important to you?

R Relevant

What is your deadline for achieving this goal?

T Time-Bound

Scan or click here to learn more coping skills for ADHD © 2024 Choosing Therapy, Inc. All rights reserved.
2
 SMART Goals

Be Flexible Celebrate Milestones

If you're struggling to reach a goal, don't be Reward yourself for every step or milestone
afraid to adjust it. It’s okay to change the you reach, no matter how small. This could be
timeline, make the goal smaller, or alter the as simple as taking a break, enjoying a favorite
steps as needed. treat, or planning a fun activity.

Give Yourself Enough Time Stay Patient & Be Kind to Yourself

Make sure you have enough time to achieve
Progress may be slow, and setbacks can
your goals without feeling overwhelmed. It's
happen. Remind yourself that change takes
better to allow extra time and feel
time, and be kind to yourself if things don't go
accomplished than to set an unrealistic
perfectly.
deadline and feel discouraged.

What obstacles have I encountered, and how have I handled them?

What progress have I made so far? What am I proud of?

What support or resources might help me continue making progress?

Scan or click here to learn more coping skills for ADHD © 2024 Choosing Therapy, Inc. All rights reserved.
3
 ADHD Focus Plan
Staying focused on tasks can be especially challenging when you have ADHD. Your mind may feel like
it's pulled in a dozen directions, making it tough to know where to start, stay motivated, or finish what
you’ve begun. This worksheet is designed to help you create a personalized Focus Plan—a set of
strategies to support you in directing your attention where you want it to go.

In this worksheet, you’ll start by identifying a task that often feels impossible to complete, whether it’s
work, school, or everyday responsibilities. From there, you’ll build a toolkit of focus techniques that
work for you, including breaking tasks into smaller steps, setting reminders, and adding motivating
rewards. This plan can help you strengthen your focus skills by giving you a clear structure to follow,
reducing distractions, and building confidence in your ability to get things done.

STEP 1: Describe the task in detail.

Write down exactly what task you need to get done and why. (Example page.)

Ex: Deep clean the entire house and declutter so I don’t feel overwhelmed.

STEP 2: Break down the task into smaller manageable parts.

People with ADHD might feel a task will take forever. Estimate how much time it will actually take you
to complete the task and make a list of everything you will need to accomplish the task beforehand.

Task Breakdown Time Required What Do You Need?

1. Ex: Kitchen - including the oven, stove, refrigerator, 2 hours All-purpose spray, rags, broom, and mop

microwave, cabinet shelves/drawers, and floor.

2.

3.

4.

© 2024 Choosing Therapy, Inc. All rights reserved. Scan or click here to learn more about focusing with ADHD.
4
 ADHD Focus Plan

STEP 1: Describe the task in detail.

Write down exactly what task you need to get done and why.

STEP 2: Break down the task into smaller manageable parts.

People with ADHD might feel a task will take forever. Estimate how much time it will actually take you
to complete the task and make a list of everything you will need to accomplish the task beforehand.

Task Breakdown Time Required What Do You Need?

1.

2.

3.

4.

5.

6.

7.

8.

© 2024 Choosing Therapy, Inc. All rights reserved. Scan or click here to learn more about focusing with ADHD.
5
 ADHD Focus Plan

STEP 3: Make a schedule for your smaller tasks.

Schedule each task listed in your task breakdown above. Write down where you’re adding reminders
and how you will reward yourself with each completed task. (Example page.)

Schedule Reminders Rewards

Ex: Scrub oven, stove, and fridge 3-3:30PM Ex: Set alarm in phone Ex: 10 minutes of scrolling on social media

STEP 4: Consider what obstacles you may face while completing the tasks
Explore all the different challenges you may have when completing the task. What can distract
you? Why may you procrastinate? Then, plan out how you can tackle those challenges.

Ex: The kids come home at 3:30 - I will ask Dan to babysit for an hour.

Ex: Any notifications from my phone will distract me - I will put my phone on silent from 3-5.

© 2024 Choosing Therapy, Inc. All rights reserved. Scan or click here to learn more about focusing with ADHD.
6
 ADHD Focus Plan

STEP 3: Make a schedule for your smaller tasks.

Schedule each task listed in your task breakdown above. Write down where you’re adding reminders
and how you will reward yourself with each completed task.

Schedule Reminders Rewards

STEP 4: Consider what obstacles you may face while completing the tasks
Explore all the different challenges you may have when completing the task. What can distract
you? Why may you procrastinate? Then, plan out how you can tackle those challenges.

© 2024 Choosing Therapy, Inc. All rights reserved. Scan or click here to learn more about focusing with ADHD.
7
 Cognitive Restructuring
Cognitive restructuring is a CBT technique that involves recognizing negative and unhelpful
thoughts, examining the evidence for and against these thoughts, and developing more helpful
alternative thoughts. For someone with ADHD, cognitive restructuring can help interrupt and
change the negative thought patterns that contribute to procrastination, distractibility, and
disorganization.

NEGATIVE
THOUGHTS Here is an example of how a negative
thought causes negative emotions and
What you think behaviors. Using cognitive restructuring to
Example: Everyone around change the thoughts can change the
me is finished, and I am still emotions and behaviors.
struggling. I am so stupid.

Triggering
Event
NEGATIVE Struggling to Finish
an Assignment
NEGATIVE
BEHAVIOR EMOTIONS
What you do What you feel

Example: I try even less next time Example: I feel stressed and
because I assume I will fail. frustrated at myself. POSITIVE
THOUGHTS
What you think
Example: This is stressful, but
I have handled stress before
and finished my work.

If you have a positive thought Triggering

following a triggering event, positive Event
emotions and behaviors follow. Those
positive behaviors lead to more POSITIVE Struggling to Finish
an Assignment
POSITIVE
positive thoughts, and the positive BEHAVIOR EMOTIONS
cycle continues. What you do What you feel
Example: I continue working Example: I feel stressed but
despite feeling stressed and also capable.
complete the assignment.

© 2024 Choosing Therapy, Inc. All rights reserved. Scan or click here to learn more about CBT.
8
 Cognitive Restructuring
THOUGHT EMOTION BEHAVIOR
What you think in a situation. How you feel. How you act in the situation.
Ex: I never get anything done Ex: Frustrated and hopeless. Ex: Procrastinate further.
because I am so lazy.

It’s important to understand that our automatic thoughts affect our feelings and influence our behavior.
You can recognize unhealthy thought patterns that are making your ADHD symptoms worse by practicing
cognitive restructuring. Use the questions below each time you’re experiencing unwanted thoughts that lead to
unhealthy behaviors.

Thought:

Is my thought
factual?

What evidence
do I have for
and against
my thought?

What would
someone else
say about the
situation?

Is it possible to
view this
situation
differently?

© 2024 Choosing Therapy, Inc. All rights reserved. Scan or click here to learn more about CBT.
9
 STOP Skill for Impulsivity
The STOP skill is a distress tolerance technique from Dialectical Behavior Therapy (DBT) that helps you
manage impulsive behaviors and emotions, which are common challenges for individuals with ADHD. Use this
worksheet to guide you through the STOP steps when you feel overwhelmed, distracted, or triggered.

When you notice that you are feeling overwhelmed or

S - Stop about to react impulsively, just STOP. Pause immediately.

Questions to Ask: What situation triggered my intense emotions?

How do I feel right now?
What impulsive reaction am I trying to prevent?

Physically and mentally take a step back from the situation. This could
T - Take a Step Back mean leaving the room, taking a deep breath, or simply pausing your
actions and thoughts.

Questions to Ask: How can I create a brief moment of Actions to Try: Take a few deep breaths.
distance from my current situation? Count to 10 slowly.
What helps me feel more grounded? Excuse yourself from the situation
momentarily.

Observe what is happening inside and around you without

O - Observe judgment. Pay attention to your thoughts, feelings, and physical
sensations, as well as what others are doing and saying.

Questions to Ask: What am I feeling emotionally? Things to Observe: Emotions you are experiencing.
What physical sensations am I noticing? What others are saying or doing.
What thoughts are going through my mind? Heart rate, breathing, muscle tension.
What is happening around me? Thoughts running through your mind.

After you've taken a moment to stop, step back, and observe, proceed
P - Proceed Mindfully mindfully. Make a conscious choice about how to respond rather than
reacting impulsively.

Questions to Ask: What is the most effective way to handle Actions to Try: Think about your goals and values.
this situation? Choose a response that aligns with
How can I respond in a way that aligns your long-term well-being.
with my goals and values? Communicate calmly and
What can I do to take care of myself in assertively if necessary.
this moment?

Scan or click here to learn more coping skills for ADHD. © 2024 Choosing Therapy, Inc. All rights reserved.
10
 STOP Skill for Impulsivity
PART 1: Identify an Impulsive Situation & Apply the STOP Skill
Think of a recent situation where you acted impulsively. Let’s use the
STOP skill to handle a similar situation in the future.

What Happened? Describe the situation in detail:

Stop: What can you do to pause before reacting to your impulse?

Take a Step Back: What can you do to create distance from the impulse?

Observe: What are you feeling, thinking, or sensing in the moment?

Proceed Mindfully: How can you respond in a way that aligns with your values and goals?

Scan or click here to learn more coping skills for ADHD. © 2024 Choosing Therapy, Inc. All rights reserved.
11
 STOP Skill for Impulsivity
PART 2: Reflect on Your Impulses
Use the following questions to reflect on your impulses
and practice using the STOP skill:

What types of situations most commonly trigger your impulsivity?

What do you notice about your physical sensations,

emotions, or thoughts when you feel an impulse to act?

What reminders can you set up to help you remember to use the STOP skill?

What challenges did you face in using the STOP

skill, and how can you improve next time?

Scan or click here to learn more coping skills for ADHD. © 2024 Choosing Therapy, Inc. All rights reserved.
12
 Identifying ADHD Burnout
ADHD burnout can happen when managing daily tasks, responsibilities, and constant mental
stimulation becomes overwhelming. This worksheet will help you recognize signs of burnout,
evaluate how often you experience them, and provide steps to manage and recover from burnout.
By becoming aware of these symptoms, you can take proactive steps toward self-care and
improving your well-being.

Read through the following statements and check the box next to each statement that applies to
you. After completing the checklist, tally your score to assess your current level of ADHD burnout.

Check all statements that apply to you.

You feel physically exhausted, even after a full night of sleep.

You have difficulty starting tasks that normally wouldn’t feel so

overwhelming.

You find it hard to concentrate or stay focused for long periods.

You constantly feel frustrated with yourself or others.

You experience frequent mood swings or irritability.

You feel emotionally drained after social interactions.

You struggle to maintain motivation for things you usually enjoy.

You avoid responsibilities or commitments because they feel too daunting.

You feel like your to-do list is never-ending and unmanageable.

You often feel overwhelmed by simple daily tasks.

You feel disconnected from others, even close family and friends.

You often feel a sense of failure or inadequacy, regardless of your efforts.

Scan or click here to learn more about ADHD burnout. © 2024 Choosing Therapy, Inc. All rights reserved.
13
 Identifying ADHD Burnout

Check all statements that apply to you.

You frequently forget important tasks or appointments.

You procrastinate more than usual and have difficulty breaking the cycle.

You feel mentally foggy or unable to think clearly.

You find it hard to stick to routines that once helped you stay on track.

You experience heightened anxiety about managing your day-to-day life.

You feel physically tense or stressed, even when not actively working on
something.

You crave more alone time but feel isolated when you get it.
You regret having children.
You feel like no amount of rest or relaxation recharges you.

You feel detached or numb to your own emotions.

You find yourself snapping at others for minor things more often than usual.

You feel a sense of dread about future tasks or responsibilities.

You struggle to stay organized, even with systems you’ve used before.

You feel like your ADHD symptoms are more intense or harder to manage
than usual.

You’ve been isolating yourself from social situations, even when you want
to connect.

Scan or click here to learn more about ADHD burnout. © 2024 Choosing Therapy, Inc. All rights reserved.
14
 Identifying ADHD Burnout

Give yourself one point for each item you checked

on the list to find out if you have ADHD burnout.

Your Score

You may be experiencing some minor stress, but it’s

0-11 manageable. ThisYou
is aregret having
great time to children.
focus on preventive self-care
points strategies before things become more overwhelming.

You’re likely dealing with moderate ADHD burnout. It’s

12-16 important to takeYou regret
a step having
back children.
and reflect on what’s contributing
points to your burnout. Consider making changes to your routines or
seeking support.

You are experiencing significant ADHD burnout. This level of burnout

17-26 You regret
can greatly affect your having
well-being andchildren.
productivity. It’s important to
points prioritize recovery, seek support, and make substantial changes to
your daily life to prevent further exhaustion.

Scan or click here to learn more about ADHD burnout. © 2024 Choosing Therapy, Inc. All rights reserved.
© 2024 Choosing Therapy, Inc. All rights reserved.
15
 Identifying ADHD Burnout

Based on your reflection, consider what steps you can take to recover from
ADHD burnout. Write down specific actions you can take to manage your
burnout and improve your well-being.

How can you incorporate more rest into your routine?

(e.g., taking short breaks, scheduling relaxation time)

Who can you talk to for support during this time?

(e.g., family, friends, therapist, support group)

What boundaries can you set to protect your energy?

(e.g., limiting social commitments, saying no to new projects)

Scan or click here to learn more about ADHD burnout. © 2024 Choosing Therapy, Inc. All rights reserved.
16
 Overcoming Shame

Living with ADHD can sometimes make you feel like you’re falling short, especially when it comes to meeting
everyday expectations. Many individuals with ADHD struggle with feelings of shame—those thoughts that tell
you you’re not good enough or that you’re constantly failing. Identifying what shame looks like in your life
and confronting it with compassion will help you start to build a more supportive relationship with yourself.

Through creative exercises like drawing your "shame monster" and practicing self-compassion, this worksheet
will guide you in exploring feelings of shame and finding healthier ways to cope. Whether you’re new to these
concepts or have been working on self-compassion for a while, this worksheet is a safe space to begin healing
and empowering yourself.

PART 1: Identify Shame

Understanding what shame looks, sounds, and feels like for you is a first step toward healing.

What does shame look like for you?

Is there a particular facial expression or posture you associate with feeling ashamed?

What actions or behaviors do you engage in when you feel shame (e.g., withdrawing, avoiding eye contact)?

Scan or click here to learn more coping skills for ADHD. © 2024 Choosing Therapy, Inc. All rights reserved.
17
 Overcoming Shame
What does shame feel like for you?

How does shame manifest in your body (e.g., tightness in the chest, heaviness, a pit in your stomach)?

How does it affect your energy levels (e.g., feeling drained, wanting to hide)?

What does shame sound like for you?

How would you describe the “voice” of shame in your mind?

Scan or click here to learn more coping skills for ADHD. © 2024 Choosing Therapy, Inc. All rights reserved.
18
 Overcoming Shame

PART 2: Draw Your Shame Monster

Drawing your shame monster can help you visualize this emotion
and see it as something separate from yourself.

Grab some markers, pencils, stickers, or any other art supplies you have one hand. On the blank space
provided, draw what your shame monster looks like. It doesn’t need to be a perfect drawing; the goal is to
capture how you perceive your shame. Think about what colors, shapes, and features represent your
shame. Is it big or small? Does it have a voice? Is it looming or hidden?

Scan or click here to learn more coping skills for ADHD. © 2024 Choosing Therapy, Inc. All rights reserved.
18
 Overcoming Shame

PART 3: Journal Questions for Reflection

Journaling can be a powerful tool for processing emotions and shifting your
perspective. If journaling feels overwhelming, try setting a timer for maybe 10
minutes, and come back to this part as needed.

What triggers my feelings of shame the most?

How does shame impact my daily life and self-esteem?

What can I do to show myself more compassion when I feel ashamed?

How can I reframe my understanding of ADHD in a way that reduces shame?

Scan or click here to learn more coping skills for ADHD. © 2024 Choosing Therapy, Inc. All rights reserved.
19
 Overcoming Shame
PART 4: Practicing Self-Compassion
Shame often thrives when we are too hard on ourselves. Self-compassion is about treating
ourselves with the same kindness and understanding that we would offer a friend.

Replace self-critical Use gentle physical Journal your thoughts

thoughts with touch to comfort and and feelings with a focus
compassionate ones. soothe yourself. on self-compassion.

Observe your thoughts Speak to yourself with Practice gratitude, focusing

and feelings the same kindness as on what you appreciate
without judgment. you would a friend. about yourself.

Pamper yourself with Surround yourself with Protect your well-being by

some over the people and animals setting boundaries - say no
top self-care who love you when you need to.

Scan or click here to learn more coping skills for ADHD. © 2024 Choosing Therapy, Inc. All rights reserved.
20
 Overcoming Shame
PART 5: Positive Affirmations & Mantras
Positive affirmations and mantras can be used to counteract shameful thoughts.
Circle one or two that resonate and repeat them daily.

1. I am enough just as I am.

2. I did my best today, and that’s enough.

3. Mistakes are a natural part of growth.

4. I am worthy of compassion and understanding.

5.

6.

7.

PART 6: Action Plan

Write down four steps you can take when you notice shame arising. Make the action
plan as specific as possible, keeping in mind where you are and what is available to you.

Situation Description #1:

Self-Compassion Practices:

Scan or click here to learn more coping skills for ADHD. © 2024 Choosing Therapy, Inc. All rights reserved.
21
 Overcoming Shame
Situation Description #2:

Self-Compassion Practices:

Situation Description #3:

Self-Compassion Practices:

Scan or click here to learn more coping skills for ADHD. © 2024 Choosing Therapy, Inc. All rights reserved.
22
 Additional Resources to Support
Your Mental Health Journey
It can be hard to know where to begin looking for support in your mental health journey.
Getting a referral from a primary care physician is a reliable first step. Also, sometimes family
and friends have experienced similar issues and have professionals they would recommend.
The experts at ChoosingTherapy.com are here to help as well, with resources we have
reviewed and recommend. Our strict editorial standards ensure our reviews are fair, honest,
thorough, and based on firsthand experience.

You Can Trust ChoosingTherapy.com

300+ 2,350+ 1,150+

Companies Reviewed Hours of Firsthand Experience Data Points Analyzed

Best Online Therapy

Online therapy is a convenient way to connect with a licensed
therapist to address mental health issues, reduce unhealthy
behaviors, develop effective coping skills, and get more
satisfaction out of life. Many companies accept insurance and
most have next-day appointments available.

Best Online Psychiatry

Online psychiatry providers enable patients to consult with
licensed psychiatrists and other mental health professionals. They
can evaluate, diagnose, and prescribe medication to help manage
mental health issues. Many companies accept insurance and most
have next-day appointments available.

Best Mental Health Apps

Apps can be great way to monitor mood, track sleep, journal, and
practice healthy coping skills like mindfulness and meditation.
There are apps specifically designed to help people reduce the
symptoms of depression, anxiety, ADHD, chronic stress, and
burnout.

Therapist Directory
When you’re looking for a mental health provider with a very
particular skill set, level of experience, or personality type, a
therapist directory can be very helpful. Using the filters, you can
refine your search until you find a therapist who feels like a
perfect fit.

© 2024 Choosing Therapy, Inc. All rights reserved.