The ADHD Adolescent Executive Functioning Workbook
A practical 14-day plan for breaking study tasks into steps and managing exam stress.
Includes all 4 modules, 14 daily trackers, syllabus canvasses, and parent check-in guides.
Workbook Curriculum & 14-Day Roadmap
Organized into 4 sequential modules designed to be completed in 15-minute daily sprints.
Focus and Study Environment
Use reminders and a menu of preferred break activities to make study routines easier to plan.
- A one-day review of where study time goes
- A menu of short, restorative break activities
- A study-space reset checklist
- A schedule for noticing when study feels easier
Starting and Staying with One Task
Choose one small task, prepare the materials, and note distractions for later.
- Break a large study task into one clear action
- Prepare materials and choose a short timer
- Try one timed study period and note distractions for later
- Review what interrupted your focus and adjust the next study period
Breaking Down the Syllabus
Break syllabus work into clear steps and decide what to do first.
- Break a multi-chapter syllabus into smaller tasks
- Set three checkpoints for a larger assignment
- Use a visual list to mark completed work
- Plan a short weekly check-in with a parent or mentor
Coping with Exam Worry
Practise a grounding pause, balanced self-talk, and a plan for asking a trusted adult for help.
- Try a comfortable grounding or breathing pause
- Write a worried thought and consider another possibility
- Choose one next step if you feel stuck during an exam
- Review the 14-day plan and decide what you want to continue
Try the ADHD Daily Focus & Reset Planner
Experience the clinical exercise right now on this screen. Type your responses below and download your personalized completed PDF.
ADHD Daily Focus & Reset Planner
Estimate task duration, chunk steps, and protect study blocks from dopamine traps.
A structured 1-page visual planner designed specifically for the ADHD brain. Instead of open-ended to-do lists that cause executive paralysis, it anchors your attention into 25-minute focus sprints with concrete startup rituals. One line per step in your own words. Short, honest answers are easier to trust — there is no wrong answer to a personal reflection, only a true one.
Never write 'Physics revision'. Write 'Solve 3 numericals from Chapter 4'. Small, observable actions trigger lower resistance.
Clear the desk of all subjects except this one. Put phone in another room. Fill a glass of water.
Set a physical timer. Do only this micro-task. If a distracting thought pops up, park it on a 'Distraction Pad' and continue immediately.
Track when focus slipped without judging yourself. Notice if distraction was internal (daydreaming) or external (phone notification).
Clinical Foundations & Neurodevelopmental Science
Why traditional productivity systems cause executive paralysis in the neurodivergent brain.
Students differ in how they plan, begin, and sustain tasks. Written reminders and smaller steps may help some students make a task clearer. A qualified professional can advise on individual concerns.
Broad instructions such as 'study Physics for two hours' can be difficult to act on. This workbook offers ways to define a first step, prepare materials, and review what helped.
Parent & Educator Supervision Guide
How adults can support task initiation without micromanagement or screaming matches.
Frequently Asked Questions
Common questions about implementing the 14-day adolescent executive protocol.
How is this 18-page workbook different from the 1-page ADHD daily planner?
The one-page ADHD Focus Plan is a quick daily worksheet. This workbook adds activities for planning, breaking down larger tasks, and reflecting on exam worries over 14 days.
Can teenagers complete this workbook independently or does a parent need to supervise?
Many older teenagers can try the daily activities independently. A brief check-in with a parent or mentor may help if the student wants support planning or reviewing the exercises.
Is this workbook helpful for non-ADHD students struggling with procrastination?
Some activities, such as breaking a task into steps or planning a study space, may be useful to many students. A clinician can help decide what support is appropriate for an individual teenager.
Can clinical practitioners and school counsellors use this workbook with clients?
Practitioners and school counsellors may adapt the educational activities as appropriate for their work. The workbook is not a diagnostic tool or a substitute for professional judgment.
Would one-to-one support be helpful?
Explore counselling and coaching options with an RCI-registered psychologist, and discuss what support may fit your family.