The Adhd Aligned Workbook
Holistic tools to focus, flow, and thrive
This isn’t a “fix yourself” workbook. It’s a flexible, choose-your-own-adventure guide built to support focus, energy, and follow-through in a way that honors your real life.
The ADHD Aligned Workbook is a free, interactive guide created to help you navigate ADHD with holistic tools, flexible structure, and gentle support for your nervous system. You can use it in order or skip around based on what you need that day — because your brain doesn’t need more pressure. It needs options that actually fit.
Inside, you’ll find practical supports for your mind and body, plus a little energetic support woven in, too.
PDF download • Use digitally or print • Start anywhere
In this workbook, you’ll get:
ADHD-friendly Habit Tracker + Focus Planner (with an energy check-in and “Big 3” daily focus)
Nutrition + gut-brain support for clarity, mood, and steadier energy
ADHD-friendly movement ideas for grounding restless energy
Simple energy practices to reset and recharge
Mindset + behavior tools, including support for RSD (Rejection Sensitive Dysphoria)
Crystal pairings for each section (for extra support if that’s your thing)
A simple Daily Rituals template to help you create a rhythm that works
This is for you if:
You’re tired of rigid routines that fall apart by Wednesday
You want support for focus and follow-through without shame
You feel overstimulated, burned out, scattered, or stuck
You want a holistic approach that includes body, mind, and energy
After you start using this workbook, you’ll have:
A simple way to plan your day without over-planning your life
Clear, doable options for brain fog, restlessness, and overwhelm
Supportive strategies that help you build self-trust, not self-pressure
This workbook is educational and supportive, and it’s not medical advice or treatment.