Guides
Gentle, practical, jargon-free help for the ADHD (and anxious) brain — and a matching tool for each, so you can actually do something with it today.
Free ADHD tools that actually help (no sign-up)
When 'just do it' doesn't work, a tiny tool can. Three free ones, no login, made for the ADHD brain.
Read the guide →3 minHow to use a focus timer for ADHD (the right way)
A timer can be the gentlest way to coax a stuck brain into starting. Here's how to use one without it backfiring.
Read the guide →2 minHow to do a brain dump for ADHD (step by step)
Too many open loops in your head? Get them out — here's how to brain dump so it actually helps.
Read the guide →2 minHow to break a task down when it feels impossible (ADHD)
'Do my taxes' is unstartable. 'Open the website' isn't. Here's how to shrink any task down.
Read the guide →2 minWhy does self-care feel stressful? (and what to do instead)
When the bubble bath becomes another chore on your to-do list, the problem isn't you — it's the framework.
Read the guide →2 minHow to start a task when your ADHD brain won't
Starting is the wall, not the work. Here's how to get over it without willpower.
Read the guide →2 minADHD overwhelm: how to calm an overloaded brain
Overwhelm flattens everything into one giant emergency. Triage un-flattens it.
Read the guide →2 minRejection Sensitive Dysphoria (RSD): what it is and how to ride the wave
That sudden, crushing reaction to (real or perceived) rejection has a name — and tools.
Read the guide →2 minFree ADHD worksheets that actually help (2026)
A hand-picked set of free, fill-in-or-print worksheets for the ADHD brain — for every age.
Read the guide →2 minHow to calm anxiety fast: a 90-second reset
Your body leads, your mind follows. Here's the fastest way to bring the volume down.
Read the guide →2 minADHD time blindness: why time slips away (and how to fix it)
If time runs on 'now' and 'not now', you're not lazy — you're time-blind. Here's the fix.
Read the guide →2 minHow to function on a bad mental health day
On a depression day, surviving gently IS the win. Here's a plan for the floor, not the ceiling.
Read the guide →2 minADHD routines for kids that actually stick (a parent's guide)
For grown-ups: short, visible, child-led routines beat nagging every time.
Read the guide →2 minColouring pages for anxiety and calm (free)
A few minutes of colouring is a real, gentle reset. Here are free ones for every age.
Read the guide →2 minHow to stop procrastinating with ADHD
ADHD procrastination is a feelings problem, not a willpower problem. Here's the way around it.
Read the guide →2 minWhat is executive dysfunction? (in plain English)
The brain's 'manager' going offline — explained simply, with tools that help.
Read the guide →2 minBody doubling for ADHD: what it is and how to start
Working next to someone, in person or on a call, makes starting and staying possible.
Read the guide →2 minHow to plan your week when you have ADHD
Plan around the brain you have, not a fantasy version. One big rock a day.
Read the guide →2 minHow to build a routine that survives a bad day
Design for your worst day, not your best — that's the day a routine has to hold.
Read the guide →2 minHow to quiet your inner critic
The cruel narrator is a habit, not a fact. Here's how to turn the volume down.
Read the guide →2 minDecision fatigue: why small choices exhaust you
When every tiny choice costs the same as a big one, the day grinds to a halt.
Read the guide →2 minADHD and money: managing the boring admin
The most-avoided task because it's boring and scary. Here's how to make it doable.
Read the guide →2 minHow to set boundaries without guilt
Guilt after a boundary doesn't mean you did something wrong. Here's the script.
Read the guide →2 minTeens with ADHD: how to actually do homework
A no-lecture system for teens to get unstuck and get it done.
Read the guide →2 minAnxiety vs overwhelm: what's the difference?
They feel alike but need different fixes. Here's how to tell which one you're in.
Read the guide →2 minHow to actually use a planner when you have ADHD
The graveyard of abandoned planners is real. Here's how to keep one alive.
Read the guide →2 minADHD and sleep: why you can't switch off (and a gentle wind-down)
The 'tired but wired' bedtime brain — why it happens and how to land it gently.
Read the guide →2 minADHD burnout: signs and gentle recovery
The crash after masking and pushing too long. Here's how to spot it and recover gently.
Read the guide →2 minADHD and shame: why you feel like you're failing
The 'I'm failing' feeling is learned, not true. Here's where it comes from and how to loosen it.
Read the guide →2 minHow to remember things with ADHD (working-memory hacks)
Stop relying on a memory that leaks. Externalise everything — here's how.
Read the guide →2 minPerfectionism and ADHD: choosing done over perfect
Perfectionism isn't the opposite of procrastination — it's the cause. Here's the way out.
Read the guide →2 minHow to declutter when you have ADHD
Clutter is delayed decisions. Here's how to clear it without drowning in choices.
Read the guide →2 minSelf-care ideas for ADHD that aren't bubble baths
Real self-care for ADHD: tiny, low-friction, and matched to the energy you actually have.
Read the guide →2 minHow to ask for help (and why it feels so hard)
Asking isn't weakness — but it can feel like it. Here's how to make it easier.
Read the guide →2 minHow to start your day with ADHD (a gentle morning)
Mornings melt down when there are too many invisible steps. Make them few and visible.
Read the guide →2 minHyperfocus: the other side of ADHD attention
ADHD isn't too little attention — it's attention you can't always steer. Here's how to ride hyperfocus.
Read the guide →2 minADHD colouring pages: why they calm the brain (free printables)
Why a colouring page quietly settles a racing ADHD brain — plus free ones to colour on screen or print.
Read the guide →3 minADHD task paralysis: why you freeze, and how to unfreeze
Staring at the thing you need to do, unable to move? That's task paralysis — and it's not laziness.
Read the guide →3 minADHD and anxiety: why they go together, and what helps
ADHD and anxiety so often travel together. Here's why — and what actually helps calm the spiral.
Read the guide →3 minHow to make a dopamine menu for ADHD
A ready-made menu of feel-good things for when your ADHD brain is bored, flat, or doom-scrolling.
Read the guide →3 min