ADHD Resources & Tools

📥 Free Downloadable Resources

Printable worksheets, planners, and tools to support your ADHD management.

Essential ADHD Toolkit

Comprehensive PDF guide featuring:

Daily planning templates
Time-blocking worksheets
Habit tracking sheets
Emotional regulation exercises
Morning & evening routine checklists

RSD Management Workbook

Specialized guide for understanding and managing rejection sensitivity:

Identifying RSD triggers
Thought record worksheets
Self-compassion exercises
Response delay strategies

Executive Function Planner

Weekly planning system designed for ADHD brains:

Visual weekly overview
Task prioritization matrix
Energy level tracking
Accomplishment log

Focus & Productivity Guide

Quick-reference sheet with:

Pomodoro tracking sheets
Distraction log
Environment optimization checklist
Focus technique comparison chart

Emotion Regulation Toolkit

Printable cards featuring:

Grounding technique cards
Breathing exercise guides
Emotion wheel for identification
Coping skills menu

ADHD Self-Assessment

Screening tool to better understand your symptoms:

Adult ADHD symptom checklist
Impact assessment
Questions to ask your doctor
Next steps guide

🛠️ Interactive Tools

ADHD Coping Skills Flashcards

Practice and reinforce essential coping strategies with our interactive flashcard system. Track your progress and build confidence with proven ADHD techniques.

Launch Flashcards →

📚 Recommended Reading

Evidence-based books that offer valuable insights into ADHD.

For Understanding ADHD

"Driven to Distraction" by Edward M. Hallowell & John J. Ratey
Classic introduction to adult ADHD. Accessible and validating.
"Taking Charge of Adult ADHD" by Russell A. Barkley
Science-based, comprehensive guide from leading ADHD researcher.
"ADHD 2.0" by Edward M. Hallowell & John J. Ratey
Updated insights with latest neuroscience and practical strategies.

For Practical Strategies

"The Smart but Scattered Guide to Success" by Peg Dawson & Richard Guare
Executive function skills training for adults.
"Organizing Solutions for People with ADHD" by Susan Pinsky
Realistic, ADHD-friendly organizing systems that actually work.
"How to ADHD" by Jessica McCabe
Practical, relatable strategies from popular ADHD YouTuber.

For Emotional Regulation

"The DBT Skills Workbook" by Matthew McKay et al.
Practical exercises for managing emotions, stress, and relationships.
"Self-Compassion" by Kristin Neff
Essential for building kindness toward yourself and reducing shame.
"The Mindfulness Prescription for Adult ADHD" by Lidia Zylowska
Adapted mindfulness practices specifically for ADHD brains.

For Relationships & Communication

"The ADHD Effect on Marriage" by Melissa Orlov
Navigate relationship challenges related to ADHD with practical solutions.
"Is It You, Me, or Adult A.D.D.?" by Gina Pera
Understanding ADHD's impact on relationships from partner's perspective.

📱 Recommended Apps & Digital Tools

Task Management

Todoist - Clean, intuitive task manager
Things 3 - Beautiful design (Apple only)
Microsoft To Do - Free, cross-platform
Notion - All-in-one workspace

Focus & Time

Forest - Gamified focus timer
Brain.fm - Focus-enhancing music
Freedom - Website/app blocker
Time Timer - Visual countdown

Habit Tracking

Habitica - Gamified habit building
Streaks - Simple iOS habit tracker
Loop Habit Tracker - Open source, Android

Mindfulness & Meditation

Headspace - Guided meditation
Calm - Sleep & meditation
Insight Timer - Free, large library

🏛️ Professional Organizations & Support

ADHD Organizations

CHADD (Children and Adults with ADHD)
Leading non-profit providing education, advocacy, and support. Local chapters available.
ADDA (Attention Deficit Disorder Association)
Focuses specifically on adults with ADHD. Offers webinars, support groups, and resources.
ACO (ADHD Coaches Organization)
Find certified ADHD coaches and coaching resources.

Online Communities

r/ADHD - Active Reddit community with supportive discussions
How to ADHD - YouTube channel with practical tips (Jessica McCabe)
ADHD Nerds - Podcast exploring ADHD topics in depth

🔍 Finding Professional Help

How to Find an ADHD Specialist

Look for providers with specific ADHD training:

Psychiatrists - Can diagnose and prescribe medication
Psychologists - Psychological testing and therapy
Licensed Counselors (LPC/LMFT) - ADHD-focused therapy
ADHD Coaches - Help with practical strategies and accountability

Questions to Ask Potential Providers:

What percentage of your practice focuses on ADHD?
What treatment approaches do you use?
Do you have experience with adult ADHD specifically?
What's your philosophy on medication?

TheraBrake Academy Counseling: Rory E. Carothers Sr., LPC offers individual counseling through MHDF Counseling Services with specialized ADHD treatment.

Learn More About Counseling →

⚖️ Workplace & Academic Accommodations

Understanding Your Rights

ADHD is protected under the Americans with Disabilities Act (ADA) and Section 504 in educational settings.

Common Workplace Accommodations:

Noise-canceling headphones or quiet workspace
Flexible schedule or remote work options
Written instructions in addition to verbal
Extended time for complex projects
Regular check-ins with supervisor
Task lists and priority clarification

Academic Accommodations:

Extended time on tests
Reduced distraction testing environment
Note-taking assistance
Access to lecture recordings
Deadline extensions (when appropriate)

How to request: Contact your HR department or school disability services office. You'll typically need documentation from a healthcare provider.