ADHD 30-Day Self-Care Challenge

A structured 30-day self-care plan for adults with ADHD to stay consistent, with daily prompts and evidence-informed strategies for follow-through.

Tracker · 5 min · Print-ready PDF · Free download

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Preview Tracker · 5 min

When to Use This Tool

ADHD adult who wants to build a self-care routine but needs external structure to stay consistent

A client who responds well to short daily commitments and visible progress tracking

Person who struggles with follow-through on wellness goals when left to manage them mentally

How to Introduce This Tool Plus

Thirty days of small, consistent actions can shift a habit more reliably than on...

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Interactive Preview Tracker · 5 min

Tool Classification

Domain

ADHD

Type

Tracker

Phase

Action

Details

5 min Between sessions Monthly

Topics

Self-Care Habits Resilience

For the Coaching Practitioner

Plus

Pathway Builder 🔒

Coaching Scenarios Plus

1 Marketing director with ADHD returning from burnout leave

Context

A marketing director diagnosed with ADHD at 34 is returning to work after a three-month stress leave. She's been cleared medically but feels fragile about maintaining boundaries. Her previous pattern was working 70-hour weeks until complete exhaustion.

How to Introduce

Frame this as boundary practice, not wellness homework. 'Before we rebuild your work capacity, let's establish a daily n...

2 Startup founder avoiding personal needs during company crisis 🔒

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4 coaching scenarios with introduction language, observation guides, debrief maps, and red flags

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For professional coaches and coaching practitioners

Tool Flow Plus

See what this tool requires and produces in a coaching engagement

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