ADHD Self-Care Energy Map

Pinpoint what’s draining your energy and what restores it with a structured ADHD-informed self-care map built from real-life patterns, not guesswork.

Worksheet · 15 min · Print-ready PDF · Free download

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Preview Worksheet · 15 min

When to Use This Tool

ADHD adult who feels chronically drained but can't identify what's taking their energy

A client who needs a concrete way to see which activities restore them versus deplete them

Person trying to build better self-care habits who doesn't know where to start

How to Introduce This Tool Plus

Before you can protect your energy, you have to know where it's going. This work...

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Interactive Preview Worksheet · 15 min

Tool Classification

Domain

ADHD

Type

Worksheet

Phase

Discovery Reflection

Details

15 min Opener As-needed

Topics

Self-Care Executive Function Identity

For the Coaching Practitioner

Plus

Pathway Builder 🔒

Coaching Scenarios Plus

1 Senior manager with ADHD who schedules back-to-back meetings all week

Context

A director of operations with ADHD who runs on adrenaline and caffeine. Recently promoted, now managing three teams across time zones. Came to coaching because they're making mistakes they didn't make before - missing details, forgetting commitments. They think they need better systems.

How to Introduce

Frame this as a diagnostic, not self-care advice. 'Before we build new systems, let's see what your current schedule is ...

2 Marketing executive who insists they don't need self-care because they love their job 🔒

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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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