FREE WORKBOOK
Master ADHD Self-Coaching with the E.A.S.Y. Framework
Stop spinning your wheels and feeling stuck behind everyone else. This simple 4-step framework helps you evaluate where you are, notice what's holding you back, build systems that fit your ADHD brain, and show up — even when motivation disappears.
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A free workbook from Mande John, ADHD coach and host of the Learn to Thrive with ADHD podcast.
The E.A.S.Y. Framework
E — Evaluate where you are
A — Awareness of what's holding you back
S — Systems & Skills that work for your brain
Y — You Show Up (imperfectly but consistently)
What you'll get
The E.A.S.Y. ADHD Self-Coaching Workbook — a free companion to walk through all four steps at your own pace.
A simple 1–10 evaluation across key ADHD areas (time, organization, follow-through, mental health) plus lifestyle foundations
Awareness prompts and a short daily writing practice to notice patterns without shame
Questions to build systems and practice skills that fit how your brain works
A show-up action plan: one specific commitment, plus how to recommit when you get off track
No more guessing. Just a simple structure that builds momentum instead of waiting on motivation.
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