Executive function worksheets, decision-making guides, and emotional regulation scripts are among ADDitude’s most popular free ADHD resources. Here, find all 25 of our most useful and utilized downloads from the last 25 years.
Many challenges brought on by ADHD are “invisible” or easily blamed on laziness. Though teachers may recognize that students with ADHD forget to write down assignments, lose completed homework, and need fidgets to improve focus, many educators are frustrated and confounded by not-so-obvious ADHD behaviors when they inevitably pop up. What Every Teacher Should Know About ADHD will help educators better understand ADHD and how symptoms impact executive functions and emotions. The download features the ADHD iceberg analogy, which details the visible (external) and invisible (hidden) symptoms of ADHD, created by the late renowned ADHD expert Chris A. Zeigler Dendy, M.S., and her son, Alex.
Daily Routines for Adults with ADHD download
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2. The Daily Routine that Works for Adults with ADHD
The most organized, on-time people you know most likely have one thing in common: They do the same tasks in the same order every day. We wouldn’t blame you for mistaking unmovable daily routines for boring tedium — especially if you thrive on the new and the novel. But the results speak for themselves: Set up reliable routines for the more mundane aspects of your life (i.e., getting ready for work, making dinner, going to bed, etc.), and you’ll free up significant time and mental energy to enjoy the rest of your life, without feeling guilty about putting off the laundry or oversleeping again. This download provides tips for controlling your life and schedule — plus more strategies for living with adult ADHD.
Bonus download:A Routine That Works for Kids with ADHD provides a customizable template for caregivers hammering out a reliable, family routine. Get it now at http://additu.de/famroutine
Executive Function worksheet download
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3. Executive Function Worksheet
Your child regularly forgets to bring home the materials they need for homework. They have difficulty remembering all the steps required to solve a complicated math or word problem. They take longer than most kids to memorize multiplication tables and facts. These are all academic challenges that students with weak executive functions may exhibit in the classroom. What can parents do to help? Print out this downloadable checklist of executive function challenges and check off the accommodations that have worked for ADDitude readers. Then, talk them over with your child’s teacher. The concrete solutions to common executive challenges you find here will help make the academic year smoother for everyone.
The 10 Books You Need to Read (and Pass On) download lists the most popular resources available to help you understand ADHD, keep up with ever-changing treatment methods, and learn what it’s really like to live with ADHD (or love someone who has it). This guide includes classics, such as Driven to Distraction(#CommissionsEarned) by Edward (Ned) Hallowell, M.D., and John Ratey, M.D., and psychotherapist Sari Solden’s Women with Attention Deficit Disorder(#CommissionsEarned)— as well as favorites, like The Mindfulness Prescription for Adult ADHD(#CommissionsEarned) by Lidia Zylowska, M.D., and What Does Everybody Else Know That I Don't?(#CommissionsEarned) by Michele Novotni, Ph.D. The books cover topics such as succeeding at work to explaining your condition to loved ones. Add these books to your reading list knowing you’re bound to finish them with a better understanding of ADHD — and of yourself.
ADHD is a confusing, contradictory, inconsistent, and frustrating condition. The ADHD nervous system is a unique and special creation that regulates attention and emotions in different ways than the nervous system in those without the condition. In Secrets of the ADHD Brain, expert William Dodson, M.D., explains why you can’t — and shouldn’t — be like your neurotypical peers and how to succeed on your own terms.
Your desk is covered in unopened bills. Your garage is a graveyard of unfinished home-improvement projects. Yet at the end of the day, you’re exhausted and haven’t checked any tasks off your to-do list. It feels like you’re constantly treading water but never getting ahead. What gives? People with ADHD have trouble with time management — especially with difficult or boring projects. In this download, two top ADHD experts explain how they learned to slow down, prioritize, block out distractions, and get more done.
Rules of parents of defiant kids with ADHD download
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7. 10 Rules for Parents of Defiant Kids with ADHD
When your child acts out, your actions need to convey, “I’m in control, and everything’s OK. I’m not going to freak out, no matter what happens.” Easier said than done, right? This one-page, quick-reference card is here to help end defiant behavior when traditional discipline methods don’t work. This download features tips on managing your mindset about bad behavior and consequences, how to behave in stressful situations, how to determine the true cause of defiant behavior, and more.
It’s human nature. When a fire sparks up, we drop everything to fight it. But in our ADHD lives, there are little fires everywhere. And we get so busy extinguishing flames that we can spend a whole day — maybe a week — spinning around and around in a mess of fire retardant. We’re exhausted but have nothing to show for our time or energy. If this sounds familiar, then The Eisenhower Matrix for ADHD Decision-Making is for you. In this download, Sharon Saline, Psy.D., describes the decision-making tool devised by the 34th President of the United States — a five-star general who accomplished a dizzying amount of important work in his two terms. Use the chart to help determine which flare-ups could be delegated or ignored and which ones deserve your precious attention.
Truth about ADHD and Intense Emotions download
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9. 9 Truths About ADHD and Intense Emotions
When most people think of ADHD, they think of hyperactive behavior or difficulties paying attention. What doesn’t often spring to mind are intense emotional ups and downs. But this difficult-to-manage symptom is deeply rooted in the ADHD brain. In fact, many experts define it as a hallmark symptom of attention deficit. Learn the truth about your ADHD-related emotional challenges with this download, which outlines nine little-known facts about ADHD and intense emotions. You’ll learn about emotions’ link to memory, the social anxiety connection, and why a single feeling can frequently slip out of your control — and what you can do to improve your response and long-term emotional health.
Children (and adults) with hyperactive ADHD symptoms are difficult to ignore — they’re the ones bouncing out of their chairs or clowning behind the teacher’s back. As such, they’re often the first to get an ADHD evaluation, diagnosis, and treatment. Meanwhile, those with inattentive ADHD quietly stare out the window while their work lies unfinished. According to the National Institute of Mental Health, inattentive ADHD symptoms are less likely to be recognized by parents, teachers, and medical professionals, causing those with the condition to rarely get the treatment they need. This leads to academic frustration, apathy, and undue shame that can last a lifetime. In this download, you’ll learn how to recognize the quieter side of ADHD and why inattentive ADHD is frequently misdiagnosed — or missed entirely.
ADHD & Rejection Sensitive Dysphoria (RSD) download
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11. Understanding Rejection Sensitive Dysphoria
No one likes rejection or feeling like a failure. But for people with ADHD, these feelings can be debilitating — and may manifest as either crippling sadness or uncontrollable rage. This phenomenon has a name: rejection sensitive dysphoria, or RSD. In people with ADHD, RSD can lead to an all-encompassing need to please others, or it can result in someone giving up on anything that is perceived to have a risk of failure. RSD is treatable — but first, you need to understand it. Use this quick-reference guide to get the facts about rejection sensitive dysphoria: Why it happens, what it looks like, and what you can do to get the help you need.
Accommodations for children with ADHD download
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12. 30 Great Accommodations for Children with ADHD
Whether your child’s biggest challenge is impulsivity, inattention, or hyperactivity, this download recommends 30 solutions parents can suggest — and teachers can implement — to get difficult symptoms under control. For example, if your child’s teacher complains that they constantly touch other students, suggest that the teacher increase the distance between desks or seat them near a positive role model. If your child seems isolated or lonely at school, ask the teacher to plan group learning activities. This easy-to-use downloadable card makes getting the right accommodations for your child simple.
13. 22 Clutter-Busting Strategies for Adults with ADHD
The standard advice for tackling clutter, i.e., “Make your bed every day” or “Match all your socks when the laundry is done,” doesn’t work for people with ADHD. It’s not that you don’t want a tidy bedroom and a neat kitchen; you just find it too overwhelming to focus on staying organized long enough to finish decluttering. And once clutter builds, it can take on a life of its own — leaving you feeling helpless and unsure where to start. What can you do? Follow the 22 clutter-busting strategies in this download by professional organizer Susan Pinsky.
ADHD brings strong emotions — but few tools for managing them. Your ADHD brain may not register feelings simmering under the surface, so when the pressure builds, and those emotions demand attention, the dam bursts. A sink-or-swim scenario follows as your brain becomes flooded, and you begin thrashing around, trying to keep your head above water. You can’t control stressful situations, but you can control your reactions by strengthening metacognition. This executive function can help you monitor and evaluate your thoughts and behaviors without judgment when experiencing anger, thereby changing your emotional reactivity. In this download, Sharon Saline, Psy.D., shares tips on boosting emotional regulation and metacognition skills, responding when you’re mildly uncomfortable, activated, or on high alert; and monitoring thoughts and behaviors to improve anger management.
Homework requires students to copy assignments correctly, maintain focus after a long school day, and hand in work on time — all difficult tasks for kids with poor memory, focus, and attention to detail. To help, here are concrete strategies that teachers can implement in the classroom and that parents can turn to at home. Some strategies highlighted in this resource include creating behavior charts, trimming assignments for comprehension over completion, constructing a designated homework space at home, and allowing completed assignments to be scanned and emailed.
Medication and behavior therapy are the most effective treatments for managing ADHD symptoms, but evidence suggests that smart nutrition may also help. Common nutrients like iron, protein, and omega-3 fatty acids can help you (or your child) manage symptoms like hyperactivity, distractibility, and impulsive behavior. However, knowing what nutrients you need is only half the battle. You also need to know how to incorporate them into breakfast, lunch, and dinner — and how to prepare healthy, delicious meals without breaking the bank. This guide will put you on the path to good nutrition while also helping you understand the connection between ADHD symptoms and your food. With this eight-page guide, you can start cooking an ADHD-friendly eating plan today.
The Truth About Autism in Adults download
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17. The Truth About Autism in Adults
Many people do not recognize the signs of autism until adulthood. And, even then, it’s often mistaken for ADHD or another comorbidity like OCD, sensory processing disorder, or anxiety. This download discusses how symptoms of ADHD and autism often overlap — and how the signs of each condition may look different in adulthood than in childhood. In addition, you’ll learn about the distinguishing features of autism in different contexts, how autism is diagnosed in adults, how to dispel common myths about autism, and finally, how to live your best life as an adult with autism.
We know from years of research that ADHD meds alleviate ADHD symptoms. However, many children and adults taking ADHD medications for the first time find their prescriptions don’t work the way they expected. Sometimes, the medication is the problem. Other times, the expectations are the problem. Either way, it’s good to know when a treatment is a success and when it’s clearly failing. In this download, you will learn to recognize the signs that your treatment plan is (or is not) doing its job — and how to solve common medication problems. The included medication log is an easy-to-use way to track your symptoms over time and determine if a treatment is doing what it should to help.
19. The ADDitude Guide to Alternative ADHD Treatments
In this age of herbal supplements, “superfood” fads, and miracle cures, it’s more important than ever for parents of children with ADHD and adults with the condition to separate legitimate alternative therapies from the sometimes-dangerous scams. But how? In this free guide, ADDitude editors and experts explore several alternative therapies — behavior therapy, omega-3 fatty acids, natural surroundings, and neurofeedback — to help you make informed decisions about what ADHD treatment is right for you and your child.
Shakespeare once rhetorically wondered whether “music be the food of love.” Some scientists contend that it is the food of healthy brains. Specifically, music’s distinct structure can help an ADHD brain stay on a linear path and may increase the brain’s dopamine levels. This neurotransmitter — responsible for regulating attention, working memory, and motivation — is often in low supply for children with ADHD. This download details how music can improve everything from language development to impulse control and recommends eight songs that could have natural healing effects on the ADHD brain.
All you need is love, right? Well, not always. ADHD symptoms like distractibility and chronic lateness can get in the way of even the strongest romantic relationship. And unfortunately, partners sometimes struggle to resolve the resulting disputes — without casting blame. This download provides clear solutions to six of the most common relationship problems caused (or exacerbated) by ADHD. Whether your relationship is plagued by poor communication or you struggle to stay faithful to your significant other, this resource can help you work together on finding a solution that works — and keeps the love alive.
Easy Mindfulness Exercises for Kids with ADHD
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22. Easy Mindfulness Exercises for Kids with ADHD
You’ve heard that mindful meditation can help increase focus, calm a buzzing brain, or reduce symptoms of hyperactivity or impulsivity. But how do you incorporate this free, non-medical therapy into your child’s ADHD treatment plan? This free resource — filled with 10 mindfulness exercises that can be adapted to any child’s needs — is a great place to get started. Mindfulness is possible at any age, and teaching your child age-appropriate meditation exercises to help them calm their body and mind is a breeze with this download.
Bonus download: Mindful Meditation for ADHD answers frequently asked questions about mindfulness and provides pointers for how adults can incorporate mindfulness practice into their lives.
Estrogen is the hormone responsible for the sexual and reproductive development of girls and women. It also manages important neurotransmitters, including dopamine, which is central to executive functioning; serotonin, which regulates mood; and acetylcholine, which aids memory. For women with ADHD, fluctuations in estrogen and other hormones may greatly impact symptoms during puberty, pregnancy, postpartum, PMS/ PMDD, and menopause. In this download, you’ll learn about the relationship between hormones and ADHD in women and what interventions may help women better manage their ADHD symptoms at every stage of life.
9 Conditions Often Linked to ADHD download
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24. Is It More Than ADHD?
More than 80% of people with ADHD have a comorbid or co-existing condition, such as a learning difference, mood disorder, or anxiety. Comorbidities require separate treatment. But what should get treated first — ADHD or the comorbidity? How do you know if you have a comorbid condition when so many conditions share symptoms of ADHD? This quick-reference chart can help answer those questions and more. The download details nine common ADHD comorbidities, their symptoms, treatment options, and recommended resources.
Transform Your Teen’s Apathy into Engagement download
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25. Transform Your Teen’s Apathy Into Engagement
When teens with ADHD stop trying, overparenting is rarely far behind. Concerned parents try to motivate their teenagers with more nagging, nudging, lecturing, and pleading. However, the more parents hover, the less likely teens will take control and accept responsibility for their futures. It’s far better to step back, offer non-intrusive assistance, and foster your child’s inner drive to achieve using these three Cs: control, competence, and connection. Learn how in this free download by Adam Price, Ph.D.
Many challenges brought on by ADHD are “invisible” or easily blamed on laziness. Though teachers may recognize that students with ADHD forget to write down assignments, lose completed homework, and need fidgets to improve focus, many educators are frustrated and confounded by not-so-obvious ADHD behaviors when they inevitably pop up. What Every Teacher Should Know About ADHD will help educators better understand ADHD and how symptoms impact executive functions and emotions. The download features the ADHD iceberg analogy, which details the visible (external) and invisible (hidden) symptoms of ADHD, created by the late renowned ADHD expert Chris A. Zeigler Dendy, M.S., and her son, Alex.
