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My One-Page ADHD Operating Manual
You were handed a manual written for a different brain. This is where you write your own — short, specific, and yours. Keep it somewhere visible; an ADHD brain will lose it otherwise.
How my brain works best
Your ignitions (interest / urgency / novelty / challenge) and your focus patterns.
How my brain works best
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My reliable strategies
The handful that actually work for you — not the whole menu.
The 5 strategies I'll actually use
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My early-warning signs & resets
What overwhelm, burnout, or RSD looks like for you early — and the small reset that helps.
My warning signs, and my resets
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My supports & people
Who and what you can lean on — a partner, friend, coach, therapist, tool, or group.
My supports and my people
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My one-line reminder for hard days
The sentence that pulls it all together
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This is yours now: Put your manual where you'll see it. Managing ADHD is maintenance, not a cure — and you now hold the instructions.
Go deeper
Ready for more? These lessons pick up where this worksheet leaves off.
- Your ADHD Operating Manual, from The Adult ADHD Course. The capstone of the Adult ADHD Course: turn everything into one personal page — your strengths, watch-outs, tools, people, and a one-line reminder.
- Systems, Habits, and Self-Compassion, from The Adult ADHD Course. How to make self-compassion the engine that keeps your habits and systems running.
- Building Your Personal Regulation Toolkit, from The Neurodivergent Brain. The capstone: build a personal regulation plan around your wiring — name your state, match tools to it, catch overload early, design your space.