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ADHD for Productivity Worksheet

This is a link to the ADHD for Productivity Worksheet as a Google Doc. The document is also copied below.

The Groundwork for Productivity

Stress

How am I productive?

List distractions and sources of stress at work:


How am I calm?

List distractions and sources of stress at home:


Clarity

How do I fail? What are my biggest challenges?

Think of the last time your stress was a seven (out of ten) or higher. Chances are your productivity was derailed and you were left with negative feelings. Run through the events in your mind, from the start of the stress until it subsided, like a movie. Describe the events and the outcome you want to avoid:


How do I succeed? What helps me be my best self? What makes me feel fulfilled? 

Describe a positive way to modify your behavior and improve the outcome:


Curiosity

How am I ___________?

Put something positive in the blank.

Example: How am I confident?

This can be answered in two ways:

  1. How am I currently capable of confidence? 
  2. What circumstances enable me to be my most confident?

Use questions like those below to spark curiosity when you need to adjust your attitude or to motivate yourself to do something.

How am I succeeding?


How am I fulfilled?


How am I effective?


What am I naturally curious about?


Words mean different things to different people. Find the words that resonate with the positive things inside you.

Finding your personal motivation for lasting change

Core Values

Big Goals

Future Self Vision

Describe your ideal future self. To make it easy, answer these questions about your ideal future self:

What is their job?


How is their financial picture?


How is their health?


What is their social circle like?


What is their relationship status?


What are they learning?


What do they do for fun?


What is their home like?


The more intention and effort you put into visualizing the details, the more raw material your subconscious has to pursue the right path.

Ikigai

Greater clarity enables more effective planning and action. Complete an ikigai, like the one below, for a deeper understanding of how your goals and values map onto your life.

Maximize your Productivity Potential

How can you produce enough focus energy to build better habits? The questions below will help illuminate your current treatment regimen, and enable you to improve upon it.

How do I medicate and self-medicate to care for my mental health?


How do I sleep well?


How do I exercise well?


How do I eat well?


How do I center myself?


How does my environment encourage productive thoughts and actions?


How am I organized?


How do I relax? Have fun? Feel creative?


Distractions

What are my main or “default” distractions?


How do I avoid my distractions? What words do I tell myself? What is an alternative behavior I could pursue?


Productivity Principle Mantras

Come up with mantras that resonate with you whenever you need to acknowledge a negative pattern occurring and adapt your behavior to improve the outcome. 

Awareness

My distraction pattern is back again.

(My distraction) is the enemy of (my intention). 

Intention

Make a plan, stick to the plan. 

I can choose to spend my time on the next step of (my intention). 

The steps need to be clear. 

If it isn’t written, it isn’t real.

Action

I’m doing it. I am snapping into action. Bursting into life. 

By following through now, as planned, I am honoring my integrity and solidifying my ideal future self.

The Check-In Process

Use a small notebook or (notes app), a calendar, and various reminders to check-in every morning, which will set you up for a calm and productive day. The following questions will make checking in easy.

Capture List

What’s on your mind?


Today’s Checklist 

What’s next for today?


Calendar 

What else is coming up? What are your most important and urgent priorities? 


Reminders 

How do you return your attention to your focus and follow through? How do you switch tasks? 


Checklist 

How do you defer distractions and stay on task?


Check-out 

What did I get done? What needs to be rescheduled? How will I improve?

The Groundwork for Productivity

Stress

How am I productive?

List distractions and sources of stress at work:


How am I calm?

List distractions and sources of stress at home:


Clarity

How do I fail? What are my biggest challenges?

Think of the last time your stress was a seven (out of ten) or higher. Chances are your productivity was derailed and you were left with negative feelings. Run through the events in your mind, from the start of the stress until it subsided, like a movie. Describe the events and the outcome you want to avoid:


How do I succeed? What helps me be my best self? What makes me feel fulfilled? 

Describe a positive way to modify your behavior and improve the outcome:


Curiosity

How am I ___________?

Put something positive in the blank.

Example: How am I confident?

This can be answered in two ways:

  1. How am I currently capable of confidence? 
  2. What circumstances enable me to be my most confident?

Use questions like those below to spark curiosity when you need to adjust your attitude or to motivate yourself to do something.

How am I succeeding?


How am I fulfilled?


How am I effective?


What am I naturally curious about?


Words mean different things to different people. Find the words that resonate with the positive things inside you.

Finding your personal motivation for lasting change

Core Values

Big Goals

Future Self Vision

Describe your ideal future self. To make it easy, answer these questions about your ideal future self:

What is their job?


How is their financial picture?


How is their health?


What is their social circle like?


What is their relationship status?


What are they learning?


What do they do for fun?


What is their home like?


The more intention and effort you put into visualizing the details, the more raw material your subconscious has to pursue the right path.

Ikigai

Greater clarity enables more effective planning and action. Complete an ikigai, like the one below, for a deeper understanding of how your goals and values map onto your life.

Maximize your Productivity Potential

How can you produce enough focus energy to build better habits? The questions below will help illuminate your current treatment regimen, and enable you to improve upon it.

How do I medicate and self-medicate to care for my mental health?


How do I sleep well?


How do I exercise well?


How do I eat well?


How do I center myself?


How does my environment encourage productive thoughts and actions?



How am I organized?


How do I relax? Have fun? Feel creative?


Distractions

What are my main or “default” distractions?


How do I avoid my distractions? What words do I tell myself? What is an alternative behavior I could pursue?


Productivity Principle Mantras

Come up with mantras that resonate with you whenever you need to acknowledge a negative pattern occurring and adapt your behavior to improve the outcome. 

Awareness

My distraction pattern is back again.

(My distraction) is the enemy of (my intention). 

Intention

Make a plan, stick to the plan. 

I can choose to spend my time on the next step of (my intention). 

The steps need to be clear. 

If it isn’t written, it isn’t real.

Action

I’m doing it. I am snapping into action. Bursting into life. 

By following through now, as planned, I am honoring my integrity and solidifying my ideal future self.

The Check-In Process

Use a small notebook or (notes app), a calendar, and various reminders to check-in every morning, which will set you up for a calm and productive day. The following questions will make checking in easy.

Capture List

What’s on your mind?


Today’s Checklist 

What’s next for today?


Calendar 

What else is coming up? What are your most important and urgent priorities? 


Reminders 

How do you return your attention to your focus and follow through? How do you switch tasks? 


Checklist 

How do you defer distractions and stay on task?


Check-out 

What did I get done? What needs to be rescheduled? How will I improve?



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