Focus & Structure
An ADHD workbook for adults: external structure instead of inner effort – built up over four weeks.
€4.00 · 10 pages, A4, PDF
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In adults, ADHD often shows less as visible hyperactivity and more as difficulty with organisation, procrastination and a sense of time. What demonstrably eases everyday life is external structure – not more willpower. This workbook builds that structure step by step over four weeks and, along the way, collects concrete examples for an assessment conversation.
What's inside
- How to use the workbook – adult ADHD, step by step
- Focus & everyday log: what was hard, what helped
- Break down big tasks – with a 2-minute start
- Weekly plan and turning recurring tasks into fixed routines
- Stimulus and distraction check before the focus session
- Energy, movement breaks and your own best time of day
- Your standards: rephrasing self-critical sentences more factually
- On the way to an assessment – checklist, where to get appointments, conversation notes
- Notes and source
Free preview: Focus & everyday log (page 3)
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Scientific basis
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