Your mind shouldn't have to hold all of it on its own. Appointments, intentions, open tasks, yesterday's feeling — with ADHD, things rarely stay where you put them. That isn't a matter of willpower. It's that the internal filing system works differently. This workbook takes over part of the job: it gives your day a structure that sits outside your head and still belongs to you.
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Four weeks, the same six questions every day — short enough to stay doable on the bad days.
Adults with ADHD — with or without a formal diagnosis. And explicitly for anyone working through this workbook without psychological support.
What you get
0128 daily pages with six modules: morning check, day planning (three tasks max), focus log, emotion check, body & energy, evening reflection with brain dump
024 easy days — three fields, five minutes, for the days when less is more
034 weekly reviews that surface the patterns any single day hides
04A starting-point page to fill in for week 0 and again for week 4
05Medication and progress log with a blood pressure and pulse column
067-day sleep log
07A page on emotional intensity: "When feelings arrive instantly"
08A crisis page with helplines for Switzerland, Germany, Austria and Italy. New: a page on work, training and accommodations — where training gives you an entitlement and why working life does not
09After the four weeks: a month overview, a troubleshooting page, and a page of real associations (self-help groups in CH/DE/AT/IT)
10Two cut-out cards for your wallet: a focus log and the three steps for emotional waves
11One blank daily page to reprint as often as you like beyond week 4
12A "start here" page with three steps for the first days
13Eight-question self-check, the science behind each module, and a full reference list
