FREE WORKBOOK

Time Management That Fits Your ADHD Brain

If you're always running a little late, carrying a hundred tasks in your head, or giving up on planners after a week, you're not lazy and you're not alone. This free workbook walks you through the six steps I use to manage my own time, one small action at a time.

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

What's inside

Setting up a calendar you'll actually check: digital, paper, or both
Getting tasks out of your head with a simple NOW and NOT NOW list
Time blocking that leaves room for real life
Using timers and transition alerts so switching tasks feels less abrupt
Short morning and evening routines, plus a quick daily and weekly planning check-in

Does this sound familiar?

"I'm always rushing at the last minute, or missing the deadline altogether."
"I have a million tasks floating in my head and no idea where to start."
"I start strong, then lose steam halfway through."
"Planners never seem to work for my brain."

You're not doing it wrong. Most time management advice wasn't built with ADHD in mind. This workbook breaks it into six small steps, each with one action to try, so you can start where it helps most and build from there. Progress, not perfection.