FREE WORKBOOK

Build 5 ADHD-Friendly Routines That Fit Your Life

Tired of feeling behind and reactive? This step-by-step workbook helps you notice what your day actually needs, then sketch evening, morning, planning, work, and reset routines — without the overwhelm.

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A free workbook from Mande John, ADHD coach and host of the Learn to Thrive with ADHD podcast.

The ADHD-Friendly Routines Workbook (companion to Ep 99) — printable builders so routines organize what already needs to happen.

Ideal Day Exercise — categorized brainstorm (meals, movement, meds, tidy, family, work, self-care, planning, joy) so you see which routines you actually need
Evening Routine Builder — wind down and set up tomorrow tonight
Morning Routine Builder — start strong with something you look forward to, broken into visible steps
Planning Routine Builder — cut overwhelm before it starts; daily or weekly priorities
Work Routine Builder — open and close with intention (brain sweeps to reduce open loops)
Reset & Tidy Builder — short daily resets for visual clarity
Customize + Monthly Review — visual cues, start-with-one roadmap, and a simple check-in so routines evolve instead of getting abandoned

You don't need five perfect routines on day one. Start with one — evening is a great first pick — and let the rest grow from there.