Sleep Hygiene Guide

Improve sleep quality to reduce next-day ADHD-related brain fog and follow-through issues, using evidence-based sleep hygiene steps coaches rely on.

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

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Preview Framework · 15 min

When to Use This Tool

A client's sleep is poor and it's affecting executive function the next day

A client wants ADHD-specific guidance on building a consistent sleep routine

A client is struggling with the evening wind-down that ADHD makes particularly difficult

How to Introduce This Tool Plus

Sleep deprivation amplifies every ADHD symptom. These ten practices are specific...

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Interactive Preview Framework · 15 min

Tool Classification

Domain

ADHD

Type

Framework

Phase

Action Reflection

Details

15 min Between sessions

Topics

Habits Self-Care Executive Function

For the Coaching Practitioner

Plus

Pathway Builder 🔒

Coaching Scenarios Plus

1 Racing Mind Preventing Sleep Onset

Context

A client with ADHD who is a marketing director reports lying awake for 45 minutes to an hour most nights as her mind accelerates the moment she puts down her phone. She cycles through tomorrow's meetings, unfinished decisions, and conversations she should have had differently. She has tried progressive relaxation apps and meditation but cannot sustain them when her mind is running. She is getting six hours of sleep on a good night and experiences consistent cognitive fatigue by 2pm. The coaching focus is on the specific ADHD-driven sleep onset problem, not general sleep hygiene.

How to Introduce

Go directly to Tip 4 (Address Racing Thoughts) rather than starting at Tip 1: 'The guide has ten practices. For you, the...

2 EF-Interaction: No Bedtime Because Transitions Are Hard 🔒

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3 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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