ADHD Planner Printable - Letter

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the Index
2 0 2 3 C A L E N DA R Y E A R AT A G L A N C E
Monthly Planners
JA N UA R Y F E B R UA R Y MARCH
APRIL M AY JUNE
J U LY AU G U S T SEPTEMBER
O C TO B E R N OV E M B E R DECEMBER
Navigate to The Templates
the Workbooks
01. 02. 03.

P R OJ E C T S N OT E B O O K S JOURNALS
2023
S M T W T F S S M T W T F S S M T W T F S
1 2 3 4 5 6 7 1 2 3 4 1 2 3 4
8 9 10 11 12 13 14 5 6 7 8 9 10 11 5 6 7 8 9 10 11
15 16 17 18 19 20 21 12 13 14 15 16 17 18 12 13 14 15 16 17 18
22 23 24 25 26 27 28 19 20 21 22 23 24 25 19 20 21 22 23 24 25
29 30 31 26 27 28 26 27 28 29 30 31
APRIL M AY JUNE
1 1 2 3 4 5 6 1 2 3
2 3 4 5 6 7 8 7 8 9 10 11 12 13 4 5 6 7 8 9 10
9 10 11 12 13 14 15 14 15 16 17 18 19 20 11 12 13 14 15 16 17
16 17 18 19 20 21 22 21 22 23 24 25 26 27 18 19 20 21 22 23 24
23 24 25 26 27 28 29 28 29 30 31 25 26 27 28 29 30
30
1 1 2 3 4 5 1 2
2 3 4 5 6 7 8 6 7 8 9 10 11 12 3 4 5 6 7 8 9
9 10 11 12 13 14 15 13 14 15 16 17 18 19 10 11 12 13 14 15 16
16 17 18 19 20 21 22 20 21 22 23 24 25 26 17 18 19 20 21 22 23
23 24 25 26 27 28 29 27 28 29 30 31 24 25 26 27 28 29 30
30 31
1 2 3 4 5 6 7 1 2 3 4 1 2
8 9 10 11 12 13 14 5 6 7 8 9 10 11 3 4 5 6 7 8 9
15 16 17 18 19 20 21 12 13 14 15 16 17 18 10 11 12 13 14 15 16
22 23 24 25 26 27 28 19 20 21 22 23 24 25 17 18 19 20 21 22 23
29 30 31 26 27 28 29 30 24 25 26 27 28 29 30
31
2023
M T W T F S S M T W T F S S M T W T F S S
1 1 2 3 4 5 1 2 3 4 5
2 3 4 5 6 7 8 6 7 8 9 10 11 12 6 7 8 9 10 11 12
9 10 11 12 13 14 15 13 14 15 16 17 18 19 13 14 15 16 17 18 19
16 17 18 19 20 21 22 20 21 22 23 24 25 26 20 21 22 23 24 25 26
23 24 25 26 27 28 29 27 28 27 28 29 30 31
30 31
APRIL M AY JUNE
1 2 1 2 3 4 5 6 7 1 2 3 4
3 4 5 6 7 8 9 8 9 10 11 12 13 14 5 6 7 8 9 10 11
10 11 12 13 14 15 16 15 16 17 18 19 20 21 12 13 14 15 16 17 18
17 18 19 20 21 22 23 22 23 24 25 26 27 28 19 20 21 22 23 24 25
24 25 26 27 28 29 30 29 30 31 26 27 28 29 30
1 2 1 2 3 4 5 6 1 2 3
3 4 5 6 7 8 9 7 8 9 10 11 12 13 4 5 6 7 8 9 10
10 11 12 13 14 15 16 14 15 16 17 18 19 20 11 12 13 14 15 16 17
17 18 19 20 21 22 23 21 22 23 24 25 26 27 18 19 20 21 22 23 24
24 25 26 27 28 29 30 28 29 30 31 25 26 27 28 29 30
31
1 1 2 3 4 5 1 2 3
2 3 4 5 6 7 8 6 7 8 9 10 11 12 4 5 6 7 8 9 10
9 10 11 12 13 14 15 13 14 15 16 17 18 19 11 12 13 14 15 16 17
16 17 18 19 20 21 22 20 21 22 23 24 25 26 18 19 20 21 22 23 24
23 24 25 26 27 28 29 27 28 29 30 25 26 27 28 29 30 31
30 31
Year at a glance
APRIL M AY JUNE
January
I M P O R TA N T DAT E S
January
S U N DAY M O N DAY T U E S DAY W E D N E S DAY T H U R S DAY F R I DAY S AT U R DAY
1 2 3 4 5 6 7
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31 1 2 3 4
5 6 7 8 9 10 11
PRIORITIES N OT E S
January
PRIORITIES N OT E S
January
M O N DAY T U E S DAY W E D N E S DAY T H U R S DAY F R I DAY S AT U R DAY S U N DAY
26 27 28 29 30 31 1
2 3 4 5 6 7 8
9 10 11 12 13 14 15
16 17 18 19 20 21 22
23 24 25 26 27 28 29
30 31 1 2 3 4 5
PRIORITIES N OT E S
January
PRIORITIES N OT E S
February
February
29 30 31 1 2 3 4
5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 1 2 3 4
5 6 7 8 9 10 11
PRIORITIES N OT E S
February
PRIORITIES N OT E S
February
30 31 1 2 3 4 5
6 7 8 9 10 11 12
13 14 15 16 17 18 19
20 21 22 23 24 25 26
27 28 1 2 3 4 5
6 7 8 9 10 11 12
PRIORITIES N OT E S
February
PRIORITIES N OT E S
March
March
26 27 28 1 2 3 4
5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 29 30 31 1
2 3 4 5 6 7 8
PRIORITIES N OT E S
March
PRIORITIES N OT E S
March
27 28 1 2 3 4 5
6 7 8 9 10 11 12
13 14 15 16 17 18 19
20 21 22 23 24 25 26
27 28 29 30 31 1 2
3 4 5 6 7 8 9
PRIORITIES N OT E S
March
PRIORITIES N OT E S
April
April
26 27 28 29 30 31 1
2 3 4 5 6 7 8
9 10 11 12 13 14 15
16 17 18 19 20 21 22
23 24 25 26 27 28 29
30 1 2 3 4 5 6
PRIORITIES N OT E S
April
PRIORITIES N OT E S
April
27 28 29 30 31 1 2
3 4 5 6 7 8 9
10 11 12 13 14 15 16
17 18 19 20 21 22 23
24 25 26 27 28 29 30
1 2 3 4 5 6 7
PRIORITIES N OT E S
April
PRIORITIES N OT E S
May
May
30 1 2 3 4 5 6
7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30 31 1 2 3
4 5 6 7 8 9 10
PRIORITIES N OT E S
May
PRIORITIES N OT E S
May
1 2 3 4 5 6 7
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31 1 2 3 4
5 6 7 8 9 10 11
PRIORITIES N OT E S
May
PRIORITIES N OT E S
June
June
28 29 30 31 1 2 3
4 5 6 7 8 9 10
11 12 13 14 15 16 17
18 19 20 21 22 23 24
25 26 27 28 29 30 1
2 3 4 5 6 7 8
PRIORITIES N OT E S
June
PRIORITIES N OT E S
June
29 30 31 1 2 3 4
5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 29 30 1 2
3 4 5 6 7 8 9
PRIORITIES N OT E S
June
PRIORITIES N OT E S
July
July
25 26 27 28 29 30 1
2 3 4 5 6 7 8
9 10 11 12 13 14 15
16 17 18 19 20 21 22
23 24 25 26 27 28 29
30 31 1 2 3 4 5
PRIORITIES N OT E S
July
PRIORITIES N OT E S
July
26 27 28 29 30 1 2
3 4 5 6 7 8 9
10 11 12 13 14 15 16
17 18 19 20 21 22 23
24 25 26 27 28 29 30
31 1 2 3 4 5 6
PRIORITIES N OT E S
July
PRIORITIES N OT E S
August
August
30 31 1 2 3 4 5
6 7 8 9 10 11 12
13 14 15 16 17 18 19
20 21 22 23 24 25 26
27 28 29 30 31 1 2
3 4 5 6 7 8 9
PRIORITIES N OT E S
August
PRIORITIES N OT E S
August
31 1 2 3 4 5 6
7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30 31 1 2 3
4 5 6 7 8 9 10
PRIORITIES N OT E S
August
PRIORITIES N OT E S
September
September
27 28 29 30 31 1 2
3 4 5 6 7 8 9
10 11 12 13 14 15 16
17 18 19 20 21 22 23
24 25 26 27 28 29 30
1 2 3 4 5 6 7
PRIORITIES N OT E S
September
PRIORITIES N OT E S
September
28 29 30 31 1 2 3
4 5 6 7 8 9 10
11 12 13 14 15 16 17
18 19 20 21 22 23 24
25 26 27 28 29 30 1
2 3 4 5 6 7 8
PRIORITIES N OT E S
September
PRIORITIES N OT E S
October
October
1 2 3 4 5 6 7
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31 1 2 3 4
5 6 7 8 9 10 11
PRIORITIES N OT E S
October
PRIORITIES N OT E S
October
25 26 27 28 29 30 1
2 3 4 5 6 7 8
9 10 11 12 13 14 15
16 17 18 19 20 21 22
23 24 25 26 27 28 29
30 31 1 2 3 4 5
PRIORITIES N OT E S
October
PRIORITIES N OT E S
November
November
29 30 31 1 2 3 4
5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 29 30 1 2
3 4 5 6 7 8 9
PRIORITIES N OT E S
November
PRIORITIES N OT E S
November
30 31 1 2 3 4 5
6 7 8 9 10 11 12
13 14 15 16 17 18 19
20 21 22 23 24 25 26
27 28 29 30 1 2 3
4 5 6 7 8 9 10
PRIORITIES N OT E S
November
PRIORITIES N OT E S
December
December
26 27 28 29 30 1 2
3 4 5 6 7 8 9
10 11 12 13 14 15 16
17 18 19 20 21 22 23
24 25 26 27 28 29 30
31 1 2 3 4 5 6
PRIORITIES N OT E S
December
PRIORITIES N OT E S
December
27 28 29 30 1 2 3
4 5 6 7 8 9 10
11 12 13 14 15 16 17
18 19 20 21 22 23 24
25 26 27 28 29 30 31
1 2 3 4 5 6 7
PRIORITIES N OT E S
December
PRIORITIES N OT E S
the Templates
Choose the tools that work for you — when you need them!
M O N T H LY W E E K LY DA I LY
SELF-CARE H E A LT H Y H A B I T S GET SH*T DONE
HOUSEHOLD CHORES MEAL PLANNING M A N AG I N G M O N E Y
HELPFUL REMINDERS M E N TA L H E A LT H U N W I N D YO U R M I N D
how it works
01. 02. 03.

Tap on one of the Print the page you Use it on it’s own, or add it
categories above would like to use to a month or notebook
Monthly
Pages
Plan your best month and reflect on how things went.
Monthly Intentions Monthly Reflections

Monthly Intentions
M Y TO P G OA L T H I S M O N T H
W H Y I S T H I S G OA L I M P O R TA N T TO M E ? S T E P S I C A N TA K E TO M A K E I T H A P P E N
W H AT H A B I T S C O U L D I A D O P T TO H E L P M E AC H I E V E I T ? 3 REALISTIC HABITS I COULD TRY
1.
2.
3.
W H AT S H O U L D I S AY N O TO T H I S M O N T H ?
Monthly Reflections
HOW DID THINGS GO THIS MONTH?
W H AT H A B I T S D I D I D O W E L L & C O N S I S T E N T LY ? W H AT D I D N ’ T G O S O W E L L , A N D W H Y ?
T H I N G S I S H O U L D. . . T H I N G S TO F O C U S O N N E X T M O N T H
Stop doing
Do less of
Keep doing N OT E S & D O O D L E S
Do more of
Start doing
Weekly
Templates
Plan your ultimate week and review how things went.
Weekly Plan Weekly Review

Weekly Plan Week of:
MORNING AFTERNOON EVENING

Sun
Mon
Tue
Wed
Thu
Fri
Sat
N OT E S
MORNING AFTERNOON EVENING

Mon
Tue
Wed
Thu
Fri
Sat
Sun
N OT E S
THIS WEEK’S FOCUS
Sun
TO P P R I O R I T I E S
Mon
TO D O
Tue
Wed
HABITS S M T W T F S
Thu
Fri
N OT E S
Sat
THIS WEEK’S FOCUS
Mon
TO P P R I O R I T I E S
Tue
TO D O
Wed
Thu
HABITS M T W T F S S
Fri
Sat
N OT E S
Sun
Weekly Review Week of:
HIGHLIGHTS OF THE WEEK SMALL WINS THIS WEEK
1.
2.
3.
4.
5.
T H I N G S T H AT A R E G O I N G W E L L T H I N G S T H AT A R E N OT WO R K I N G
C H A L L E N G E S I FAC E D LESSONS I LEARNED
TA S K S I N P R O G R E S S T H I N G S TO F O C U S O N N E X T W E E K ?
Did I take care of myself? How did I feel this week?

Daily
Planners
Use any of these Daily Planners to plan a great day.
Daily Focus Daily To Do
Daily Productivity Daily Plan

the Daily Plan S M T W T F S 2023
5 AM
E S S E N T I A L TA S K S
6 AM
7 AM
8 AM
My reward after
9 AM
10 AM
TO D O L I S T
11 AM
NOON
1 PM
2 PM
R E S P O N D TO
3 PM
4 PM
5 PM
Habit Tracker My Mood 6 PM
Notes + Braindump
7 PM
8 PM
9 PM
10 PM
the Daily Plan M T W T F S S 2023
5 AM
6 AM
7 AM
8 AM
My reward after
9 AM
10 AM
TO D O L I S T
11 AM
NOON
1 PM
2 PM
R E S P O N D TO
3 PM
4 PM
5 PM
Notes + Braindump
7 PM
8 PM
9 PM
10 PM
the Daily Plan S M T W T F S 20
5 AM
6 AM
7 AM
8 AM
My reward after
9 AM
10 AM
TO D O L I S T
11 AM
NOON
1 PM
2 PM
R E S P O N D TO
3 PM
4 PM
5 PM
Notes + Braindump
7 PM
8 PM
9 PM
10 PM
the Daily Plan M T W T F S S 20
5 AM
6 AM
7 AM
8 AM
My reward after
9 AM
10 AM
TO D O L I S T
11 AM
NOON
1 PM
2 PM
R E S P O N D TO
3 PM
4 PM
5 PM
Notes + Braindump
7 PM
8 PM
9 PM
10 PM
Daily To Do S M T W T F S 2023
N O N - N E G OT I A B L E S
5 AM
1.
6 AM
2.
3.
7 AM
QUICK TICKS < 5 min do it first

8 AM
9 AM
10 AM
11 AM
NOON
TA S K S < 30 min do it next
1 PM
2 PM
3 PM
4 PM
5 PM
6 PM
7 PM
P R OJ E C T S do it later
8 PM
9 PM
10 PM
Daily To Do M T W T F S S 2023
5 AM
1.
6 AM
2.
3.
7 AM

8 AM
9 AM
10 AM
11 AM
NOON
1 PM
2 PM
3 PM
4 PM
5 PM
6 PM
7 PM
8 PM
9 PM
10 PM
Daily To Do S M T W T F S 20
5 AM
1.
6 AM
2.
3.
7 AM

8 AM
9 AM
10 AM
11 AM
NOON
1 PM
2 PM
3 PM
4 PM
5 PM
6 PM
7 PM
8 PM
9 PM
10 PM
Daily To Do M T W T F S S 20
5 AM
1.
6 AM
2.
3.
7 AM

8 AM
9 AM
10 AM
11 AM
NOON
1 PM
2 PM
3 PM
4 PM
5 PM
6 PM
7 PM
8 PM
9 PM
10 PM
Daily Productivity S M T W T F S 2023
TO DAY ’ S F O C U S
5 AM
6 AM
M Y TO P P R I O R I T Y F O R TO DAY
7 AM
8 AM
Goal Actual 30 min sessions

9 AM
5 M I N U T E TA S K S
10 AM
11 AM
NOON
1 PM
OT H E R TA S K S
2 PM
1.
3 PM
2. 4 PM
5 PM
3.
6 PM
7 PM
4.
8 PM
5.
9 PM
10 PM
How would you rate your day? 1 2 3 4 5

Daily Productivity M T W T F S S 2023
5 AM
6 AM
7 AM
8 AM

9 AM
10 AM
11 AM
NOON
1 PM
OT H E R TA S K S
2 PM
1.
3 PM
2. 4 PM
5 PM
3.
6 PM
7 PM
4.
8 PM
5.
9 PM
10 PM

Daily Productivity S M T W T F S 20
5 AM
6 AM
7 AM
8 AM

9 AM
10 AM
11 AM
NOON
1 PM
OT H E R TA S K S
2 PM
1.
3 PM
2. 4 PM
5 PM
3.
6 PM
7 PM
4.
8 PM
5.
9 PM
10 PM

Daily Productivity M T W T F S S 20
5 AM
6 AM
7 AM
8 AM

9 AM
10 AM
11 AM
NOON
1 PM
OT H E R TA S K S
2 PM
1.
3 PM
2. 4 PM
5 PM
3.
6 PM
7 PM
4.
8 PM
5.
9 PM
10 PM

Daily Planner S M T W T F S 2023
5 AM
6 AM
TO P P R I O R I T Y 7 AM
8 AM
9 AM
10 AM
LOW E R P R I O R I T Y
11 AM
NOON
1 PM
2 PM
3 PM
4 PM
WAT E R I N TA K E
B R E A K FA S T
5 PM
6 PM
7 PM
LU N C H
8 PM
Goal:
9 PM
DINNER
H A B I T T R AC K E R
10 PM
Daily Planner M T W T F S S 2023
5 AM
6 AM
8 AM
9 AM
10 AM
11 AM
NOON
1 PM
2 PM
3 PM
4 PM
WAT E R I N TA K E
B R E A K FA S T
5 PM
6 PM
7 PM
LU N C H
8 PM
Goal:
9 PM
DINNER
10 PM
Daily Planner S M T W T F S 20
5 AM
6 AM
8 AM
9 AM
10 AM
11 AM
NOON
1 PM
2 PM
3 PM
4 PM
WAT E R I N TA K E
B R E A K FA S T
5 PM
6 PM
7 PM
LU N C H
8 PM
Goal:
9 PM
DINNER
10 PM
Daily Planner M T W T F S S 20
5 AM
6 AM
8 AM
9 AM
10 AM
11 AM
NOON
1 PM
2 PM
3 PM
4 PM
WAT E R I N TA K E
B R E A K FA S T
5 PM
6 PM
7 PM
LU N C H
8 PM
Goal:
9 PM
DINNER
10 PM
Brain Dump S M T W T F S 2023
Brain Dump M T W T F S S 2023
Brain Dump S M T W T F S 20
Brain Dump M T W T F S S 20
Self-Care
Use these essential self-care strategies for getting organized and staying healthy.
30 Day Challenge (x2) Life Balance Check-in Self-Care Goals
Self-Care Activities (x3) Self-care Routines (x3) Skincare Routine
Sleep Log & Tracker (x2) Fitness Tracker Period Tracker
Medication Trackers (x2) Appointments (x2) Bucket List
Read about ADHD and Self-Care

Self-care may not come easily to those
with ADHD, but it is an essential aspect of
living a more fulfilling and healthy life.
Making self-care a priority can have numerous Participating in activities promoting peace and
benefits, such as reducing stress, increasing focus and mindfulness, like meditation or yoga, can improve
mood, and enhancing resilience. By including your focus and reduce your impulsivity. Mindfulness
activities that promote relaxation and physical and helps by teaching the brain to stay present and not get
mental wellness in your routine, you can improve your distracted by thoughts or external stimuli.
overall health and effectively manage your ADHD. Meditation trains the mind to focus on one thing and
Consider incorporating the following practices into disregard distractions, while yoga enhances focus
your routine to experience their benefits: by calming the mind and body and increasing body
awareness.
Self-care practices like relaxation techniques,
exercise, and getting enough sleep can help to To improve your mood, consider doing something
reduce stress by inducing a sense of calm and that brings you joy and pleasure, such as a hobby or
relaxation in both the body and mind. For those with spending time with loved ones.
ADHD, it is crucial to engage in these activities as
ADHD can make you more prone to stress and By consistently engaging in self-care, you can
anxiety. Relaxation techniques such as deep improve your physical and mental health, increase
breathing, progressive muscle relaxation, and well-being, and foster a sense of control, which can all
meditation help you feel more relaxed by slowing contribute to building resilience. Bouncing back from
down your breathing and heart rate and decreasing challenges and setbacks is vital when you have ADHD
muscle tension. Exercise can release endorphins, — and generally encounter additional
chemicals that can improve mood and reduce anxiety. challenges daily.
Sleep is also essential for repairing and restoring the
body and mind, while a lack of sleep can contribute to Find practices that work for you and be consistent in
stress and anxiety. their implementation to get the greatest benefits.
Self-Care is the
fuel that allows
your light to
shine brightly.
– ANONYMOUS
30 Day
Self-Care Challenge
Mark off each day that you complete by colouring a circle.
1 2 3 4 5 6
Start your Stretch Drink 8 Meditate for Go to Read a

day with your body glasses of 10 minutes bed early book
gratitude water
7 8 9 10 11 12
Get a Soak up some Start a Take a Practice Write out

massage sunshine new hobby bubble bath Yoga your goals
13 14 15 16 17 18
Unplug for Talk to a Organize Go for a Do a breathing Listen to

12 hours loved one your closet leisurely walk expercise relaxing music
alone
19 20 21 22 23 24
Watch the Learn a Sit in Spend time Identify 3 Play a

sunset or new skill stillness in nature stressors puzzle game
sunrise
25 26 27 28 29 30
Skip the Create a Do a random Go for a Do something Engage in

added sugar fitness goal act of kindness long drive creative self-reflection
30 Day
Self-Care Challenge
Create a custom challenge for yourself. Mark off each day that you complete by colouring a circle.
1 2 3 4 5 6
7 8 9 10 11 12
13 14 15 16 17 18
19 20 21 22 23 24
25 26 27 28 29 30
Date: 2023
Life Balance Check-In

This visual tool can help you assess how balanced your life is. It highlights which areas of your life are taking
attention away from others and which could use more focus. This information can be helpful as you decide which
self-care practices will be the most beneficial to add to your routine in the subsequent pages.
E mo ti
ecr e at i o n o n al
&R &M
ie s 10
e nt
H obb al
9
7
io n
He
c at
a lt h
E du
& Fi
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tne s s
L e a r ni
1
10 9 8 7 6 5 4 3 2 1
1 2 3 4 5 6 7 8 9 10
1
2
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3 S p ir i
Ca
4
ss /
tu
5
a li t
in e
y
s
Bu
9
So
cia
s l&
nc e 10
Re l a
F in a hi p s
tio ns
1 Needs Improvement
Duplicate and use as frequently as you like to re-assess
10 Excellent
your current levels of self-care, and help to set new goals.
Date: 20
Life Balance Check-In

This visual tool can help you assess how balanced your life is. It highlights which areas of your life are taking
attention away from others and which could use more focus. This information can be helpful as you decide which
self-care practices will be the most beneficial to add to your routine in the subsequent pages.
E mo ti
ecr e at i o n o n al
&R &M
ie s 10
e nt
H obb al
9
7
io n
He
c at
a lt h
E du
& Fi
ng &
tne s s
L e a r ni
1
10 9 8 7 6 5 4 3 2 1
1 2 3 4 5 6 7 8 9 10
1
2
reer
3 S p ir i
Ca
4
ss /
tu
5
a li t
in e
y
s
Bu
9
So
cia
s l&
nc e 10
Re l a
F in a hi p s
tio ns
1 Needs Improvement
Duplicate and use as frequently as you like to re-assess
10 Excellent
your current levels of self-care, and help to set new goals.
My Self-Care Goals 2023
E M OT I O N A L & M E N TA L H E A LT H P H YS I C A L H E A LT H & F I T N E S S
S P I R I T UA L I T Y S O C I A L & R E L AT I O N S H I P S
FINANCES BUSINESS / CAREER
L E A R N I N G & E D U C AT I O N H O B B I E S & R E C R E AT I O N
My Self-Care Goals 20
Self-Care Activity Ideas
Now that you understand which areas of your self-care could use improvement and have identified some goals, it is
time to consider activities you can incorporate into your life to achieve those goals. These activities should be meaningful,
enjoyable, and appropriate for you. Look through the list below to get some ideas and spark your imagination.
Emotional & Mental Health Physical Health & Fitness
JOURNAL EAT HEALTHY
EXPRESS G RATI TUDE EXERCISE DAILY
MEDI TATE DRINK ENOUGH WATER
LEARN SOMETHI NG NEW GET PLENTY OF SLEEP
PRACTI CE POSITIVE THI NKI NG GET SOME SUN
TAKE A DIG I TAL BREAK GO F OR A WALK
LI STEN TO YOUR EMOTI ONS TAKE A WARM BATH
DECLUTTER STRETCH
ASK FOR HELP BREATHING EXERCISES
STAY OFF SOCI AL MEDIA GET A MASSAGE
Spirituality Social & Relationships
G O FOR A MI NDFUL WALK SPEAK TO / WRITE TO A F RIEND
SPEND TIME IN NATURE LIMIT TIME WITH NEGATIVE PEOPLE
PRACTICE YOGA REMOVE TOXIC RELATIONSHIPS
MAP OUT YOUR CORE VALUES CREATE HEALTHY BOUNDARIES
SELF- REFLECT MEET UP WITH F RIENDS / A LOVED ONE
WATCH A SUNRISE OR SUNSET ASK F OR & ACCEPT HELP
CREATE AFFIRMATIONS ENLARGE YOUR SOCIAL CIRCLE
FI ND A COMMUNITY HUG SOMEONE
PRACTICE FORG IVENESS SPEND TIME WITH YOUR PARTNER / CHILDREN / PETS
VISIT A PLACE OF WORSHI P JOIN A GROUP / VOLUNTEER

Finances Business / Career
MAKE A BUDG ET & STI CK TO I T REGULAR SUPERVISION / CONSULTATION
GE T OUT OF DEBT (AND STAY OUT) SAY YES TO AN OPPORTUNITY
OR GA N IZE YOUR BILLS & PAY THEM ON TIME REMEMBER WHAT YOU’RE GOOD AT
INVEST IN YOUR FUTURE TAKE SOME TIME OF F
S ET YEARLY FINANCIAL G OALS F IND A CAREER THAT GIVES YOU PURPOSE
KEEP TRACK OF YOUR FINANCES SHOW UP & LEAVE ON TIME EACH DAY
SAVE MONEY EACH MONTH GIVE YOUR BEST
BECOME SELF- SUFFICIENT TAKE BREAKS AT WORK
AVOID I MPULSE BUYING ARRANGE YOUR WORKSPACE
SIMPLI FY YOUR BI LLS LEAVE WORK AT WORK
Learning & Education Hobbies & Recreation
LISTEN TO PODCASTS START A NEW / DO A FAVORITE HOBBY
LEARN A NEW LANG UAG E TRAVEL
SIGN UP FOR AN ONLINE COURSE HAVE A PAMPER DAY
AT TEND LECTURES OR WORKSHOPS WATCH A MOVIE
PI CK UP A NEW HOBBY DO SOMETHING CREATIVE
WATCH A DOCUMENTARY SPENDING TIME IN NATURE
READ BOOKS READ A BOOK
L EARN TO PLAY AN I NSTRUMENT PLAY A BOARD GAME OR DO A PUZZLE
WATCH TED TALKS JOIN AN IN-PERSON CLASS
G ET A DEG REE VISIT A MUSEUM OR GALLERY
OT H E R I D E A S
My Self-Care Activities
Write down the activities that you believe will have a positive impact on your overall well-being. Regularly
evaluating your self-care practices can ensure that your needs are met and help you maintain a balanced lifestyle.
Self-Care Routine
Build the self-care activities you’ve chosen into your routine. Start small by adding one or two new activities each
month. Try to fit them into your existing routine alongside those you already do. It is normal to skip a day or two
from time to time, and that is perfectly fine, but aim to get back on track as soon as possible.
MORNING SELF-CARE EVENING SELF-CARE
W E E K LY M O N T H LY Y E A R LY
Morning Routine Tracker
WA K E T I M E :
AC T I V I T Y S M T W T F S
N OT E S
Morning Routine Tracker
WA K E T I M E :
AC T I V I T Y M T W T F S S
N OT E S
Evening Routine Tracker
SLEEP TIME:
AC T I V I T Y S M T W T F S
N OT E S
Evening Routine Tracker
SLEEP TIME:
AC T I V I T Y M T W T F S S
N OT E S
Skincare Routine Week of:
ORNING
M
STEP PRODUCT S M T W T F S
ENING
EV
Skincare Routine Week of:
ORNING
M
ENING
EV
Weekly Sleep Log Week of:
# QUESTIONS S M T W T F S
A Time I went to bed : : : : : : :
B Time I fell asleep : : : : : : :
C Time I spent awake in the night : : : : : : :
D Time I woke up : : : : : : :
E Time I got out of bed : : : : : : :
F Length of my nap yesterday (hrs)
C A LC U L AT E YO U R TOTA L S
G Total time in bed (hrs) (E - A)
H Total time sleeping (hrs) (D - B - C)
I Efficiency of sleep (H ÷ G) % % % % % % %
J Rate my quality of sleep*
*Quality of sleep colour key: Excellent Good Fair Poor
N OT E S
Weekly Sleep Log Week of:
# QUESTIONS M T W T F S S
A Time I went to bed : : : : : : :
B Time I fell asleep : : : : : : :
C Time I spent awake in the night : : : : : : :
D Time I woke up : : : : : : :
E Time I got out of bed : : : : : : :
F Length of my nap yesterday (hrs)
C A LC U L AT E YO U R TOTA L S
G Total time in bed (hrs) (E - A)
H Total time sleeping (hrs) (D - B - C)
I Efficiency of sleep (H ÷ G) % % % % % % %
J Rate my quality of sleep*
*Quality of sleep colour key: Excellent Good Fair Poor
N OT E S
Monthly Sleep Tracker Month:
DAY HOURS OF SLEEP ENERGY & MOOD
1 1 2 3 4 5 6 7 8 9 10 11 12
2 1 2 3 4 5 6 7 8 9 10 11 12
3 1 2 3 4 5 6 7 8 9 10 11 12
4 1 2 3 4 5 6 7 8 9 10 11 12
5 1 2 3 4 5 6 7 8 9 10 11 12
6 1 2 3 4 5 6 7 8 9 10 11 12
7 1 2 3 4 5 6 7 8 9 10 11 12
8 1 2 3 4 5 6 7 8 9 10 11 12
9 1 2 3 4 5 6 7 8 9 10 11 12
10 1 2 3 4 5 6 7 8 9 10 11 12
11 1 2 3 4 5 6 7 8 9 10 11 12
12 1 2 3 4 5 6 7 8 9 10 11 12
13 1 2 3 4 5 6 7 8 9 10 11 12
14 1 2 3 4 5 6 7 8 9 10 11 12
15 1 2 3 4 5 6 7 8 9 10 11 12
16 1 2 3 4 5 6 7 8 9 10 11 12
17 1 2 3 4 5 6 7 8 9 10 11 12
18 1 2 3 4 5 6 7 8 9 10 11 12
19 1 2 3 4 5 6 7 8 9 10 11 12
20 1 2 3 4 5 6 7 8 9 10 11 12
21 1 2 3 4 5 6 7 8 9 10 11 12
22 1 2 3 4 5 6 7 8 9 10 11 12
23 1 2 3 4 5 6 7 8 9 10 11 12
24 1 2 3 4 5 6 7 8 9 10 11 12
25 1 2 3 4 5 6 7 8 9 10 11 12
26 1 2 3 4 5 6 7 8 9 10 11 12
27 1 2 3 4 5 6 7 8 9 10 11 12
28 1 2 3 4 5 6 7 8 9 10 11 12
29 1 2 3 4 5 6 7 8 9 10 11 12
30 1 2 3 4 5 6 7 8 9 10 11 12
31 1 2 3 4 5 6 7 8 9 10 11 12
Fitness Plan & Tracker Month:
TO P E X E R C I S E G OA L S
How did I do with my fitness goals this month? Notes

Fitness Plan & Tracker Month:
TO P E X E R C I S E G OA L S
How did I do with my fitness goals this month? Notes

Period Tracker 1
J F M A M J J A S O N D
KEY
3
Light Medium Heavy 5
Spotting Cramps Aches 7
9
Headaches Fatigue Breakouts
10
11
Ovulating
12
13
C YC L E L E N G T H 14
15
Jan Jul
16
Feb Aug
17
Mar Sep
18
Apr Oct
19
May Nov
20
Jun Dec
21
22
N OT E S
23
24
25
26
27
28
29
30
31
Weekly Medication Tracker Week of:
A M M E D I C AT I O N DOSE F R E Q U E N CY TIME S M T W T F S R E F I L L?
P M M E D I C AT I O N DOSE F R E Q U E N CY TIME S M T W T F S R E F I L L?
OT H E R M E D I C AT I O N DOSE F R E Q U E N CY TIME S M T W T F S R E F I L L?
How do you feel? Notes

Weekly Medication Tracker Week of:
A M M E D I C AT I O N DOSE F R E Q U E N CY TIME M T W T F S S R E F I L L?
P M M E D I C AT I O N DOSE F R E Q U E N CY TIME M T W T F S S R E F I L L?
OT H E R M E D I C AT I O N DOSE F R E Q U E N CY TIME M T W T F S S R E F I L L?
How do you feel? Notes

Quarterly Medication Tracker
M E D I C AT I O N : DOSE: F R E Q U E N CY:
Month: R E F I L L?
WEEK S M T W T F S N OT E S
Month: R E F I L L?
Month: R E F I L L?
How could I be more consistent with taking my medication?

Quarterly Medication Tracker
M E D I C AT I O N : DOSE: F R E Q U E N CY:
Month: R E F I L L?
WEEK M T W T F S S N OT E S
Month: R E F I L L?
Month: R E F I L L?
How could I be more consistent with taking my medication?

Medical Appointments
Date: 2023 Doctor:
R E A S O N F O R V I S I T: N OT E S :
S Y M P TO M S :
F O L LOW - U P : 20 PRESCRIPTION: Y N
Date: 2023 Doctor:
S Y M P TO M S :
Having a record of your medical appointments and discussions with your doctor can help you to stay organized and
informed about your health. It is also helpful to have this information readily available in case you need to refer back to it.
Date: 20 Doctor:
S Y M P TO M S :
Date: 20 Doctor:
S Y M P TO M S :
Having a record of your medical appointments and discussions with your doctor can help you to stay organized and
informed about your health. It is also helpful to have this information readily available in case you need to refer back to it.
✓ DAT E TIME D O C TO R REASON
:
My Bucket List
Healthy
Habits
Tools to help you establish better habits in your life.
Habit Planner Habit Builder Habit Visualization
30 Day Tracker Monthly Trackers (x2) One Habit for 70 days
Read about ADHD and Habits

Developing healthy habits can be challenging
for individuals with ADHD, who may struggle with
memory and maintaining focus. It is common for
ADHD’ers to lose momentum and abandon a new
routine after just a few days.
However, establishing healthy habits is a crucial Mindfulness, or paying attention to the present
component of managing ADHD and can greatly moment, is thought to improve focus and reduce
improve focus, reduce impulsivity, and enhance impulsivity. Try meditation, yoga, or deep
overall well-being. The following are some breathing to help you cultivate mindfulness.
healthy habits that may be beneficial for ADHD:
ADHD can make staying organized and on top
Regular exercise has been shown to improve of tasks challenging. To help improve time
symptoms of ADHD, including attention and management and increase productivity, consider
impulse control. It can also help to reduce stress implementing strategies such as creating to-do
and improve overall physical and mental health. lists, setting reminders, and using a planner.
Aim for at least 30 minutes of moderate to
vigorous physical activity daily. Seeking support from friends, family, and
professionals can be invaluable. A mental health
Sleep is essential for brain function, and those professional, such as a psychologist or
with ADHD may have difficulty falling asleep or psychiatrist, can assist you with developing a
staying asleep. Establish a regular sleep routine, treatment plan and provide additional support.
including winding down before bedtime and
avoiding screens before sleep, to help improve Although developing and maintaining new
your sleep quality. habits may be challenging, it is possible with
dedication and a supportive environment.
A healthy diet high in nutrients and low in Remember that what works for one person may
processed, sugary foods can improve focus and not work for everyone, and it may take trial and
reduce impulsivity. Try to incorporate plenty of error to find what works best for you. But, with
fruits, vegetables, whole grains, and protein into patience and persistence, you can find the
your diet. strategies to help you live your best life.
We are what we
repeatedly do.
Excellence then,
is not an act, but
a habit.
– A R I S TOT L E
Monthly Habit Planner 2023
Reflection My Plan
How did things go last month? The self-care goal I’ve set for myself this month is...
Why is this goal important to me?
Which habits did I perform well or consistently?
Which habits could assist me in achieving this goal?
Which habits did I have difficulty with & why?
3 Habits that I could realistically try are...
1.
2.
3.
Monthly Habit Planner 20
Reflection My Plan
How did things go last month? The self-care goal I’ve set for myself this month is...
Why is this goal important to me?
Which habits did I perform well or consistently?
Which habits could assist me in achieving this goal?
Which habits did I have difficulty with & why?
3 Habits that I could realistically try are...
1.
2.
3.
Habit Builder
T H E H A B I T:
When and where will I do my new habit? Visible cues I can add to my environment?
MAKE IT OBVIOUS
Current habit to do just before or after?

1
M A K E I T AT T R AC T I V E
An enjoyable activity I can do at the same time? A group of people I could join to do the habit with?
2
What is the simplest version I can do in 2 min? How can I prime my environment to make it easier?
MAKE IT EASY
Can I automate anything with technology?

3
Month tracker S M T W T F S My reward

M A K E I T S AT I S F Y I N G
Week 1
Week 2
Week 3
Week 4
Week 5
4
Using the method designed by James Clear, the author of Atomic Habits. Go to jamesclear.com for more information.
Habit Builder
T H E H A B I T:
When and where will I do my new habit? Visible cues I can add to my environment?
MAKE IT OBVIOUS
Current habit to do just before or after?

1
M A K E I T AT T R AC T I V E
An enjoyable activity I can do at the same time? A group of people I could join to do the habit with?
2
What is the simplest version I can do in 2 min? How can I prime my environment to make it easier?
MAKE IT EASY
Can I automate anything with technology?

3
Month tracker M T W T F S S My reward

M A K E I T S AT I S F Y I N G
Week 1
Week 2
Week 3
Week 4
Week 5
4
Using the method designed by James Clear, the author of Atomic Habits. Go to jamesclear.com for more information.
Habit Visualization 2023
H A B I T:
Take a few minutes to close your eyes and imagine yourself engaging in the habit you want to
make a part of your routine. As you visualize yourself performing the habit, pay attention to the
details of what you see and how it makes you feel. Write about it in detail here.
By spending a few minutes each day visualizing yourself performing the habit, you
can increase your motivation and determination to actually make the habit a reality.
This can be a powerful tool to help you develop and stick to healthy habits.
Habit Visualization 20
H A B I T:
Take a few minutes to close your eyes and imagine yourself engaging in the habit you want to
make a part of your routine. As you visualize yourself performing the habit, pay attention to the
details of what you see and how it makes you feel. Write about it in detail here.
By spending a few minutes each day visualizing yourself performing the habit, you
can increase your motivation and determination to actually make the habit a reality.
This can be a powerful tool to help you develop and stick to healthy habits.
30 Day Habit Tracker Start Date: 2023
DAY 1 - 1 0 1 2 3 4 5 6 7 8 9 10
Habit 1:
Habit 2:
Habit 3:
DAY 1 1 - 2 0 11 12 13 14 15 16 17 18 19 20
Habit 1:
Habit 2:
Habit 3:
DAY 2 1 - 3 0 21 22 23 24 25 26 27 28 29 30
Habit 1:
Habit 2:
Habit 3:
What benefits have I gained from practicing these habits? Which habits were successful, and the reasons they were?
Did I fail to maintain any habits? If so, why? Notes + Braindump

30 Day Habit Tracker Start Date: 20
DAY 1 - 1 0 1 2 3 4 5 6 7 8 9 10
Habit 1:
Habit 2:
Habit 3:
DAY 1 1 - 2 0 11 12 13 14 15 16 17 18 19 20
Habit 1:
Habit 2:
Habit 3:
DAY 2 1 - 3 0 21 22 23 24 25 26 27 28 29 30
Habit 1:
Habit 2:
Habit 3:
What benefits have I gained from practicing these habits? Which habits were successful, and the reasons they were?
Did I fail to maintain any habits? If so, why? Notes + Braindump

Monthly Habit Tracker Month:
HABITS:
1
2
3
8
9
Our habits have the
10
31
power to change
how we perceive
ourselves
11
30
12
29
13
28
14
27
15
26
16
25
17
24
18
23
19
22
21 20
How did things go this month?

Monthly Habit Tracker Month:
H A B I T: H A B I T:
1 2 3 4 5 6 7 1 2 3 4 5 6 7
8 9 10 11 12 13 14 8 9 10 11 12 13 14
15 16 17 18 19 20 21 15 16 17 18 19 20 21
22 23 24 25 26 27 28 22 23 24 25 26 27 28
29 30 31 29 30 31
Reward: Reward:
Notes: Notes:
H A B I T: H A B I T:
1 2 3 4 5 6 7 1 2 3 4 5 6 7
8 9 10 11 12 13 14 8 9 10 11 12 13 14
15 16 17 18 19 20 21 15 16 17 18 19 20 21
22 23 24 25 26 27 28 22 23 24 25 26 27 28
29 30 31 29 30 31
Reward: Reward:
Notes: Notes:
Which habits were easy to maintain, and why? Which habits were a struggle to maintain, and why?
One Habit
for Seventy Days
Mark off each day that you complete by colouring a circle.
T H E H A B I T:
1 2 3 4 5 6 7 8 9 10
11 12 13 14 15 16 17 18 19 20
21 22 23 24 25 26 27 28 29 30
31 32 33 34 35 36 37 38 39 40
41 42 43 44 45 46 47 48 49 50
51 52 53 54 55 56 57 58 59 60
61 62 63 64 65 66 67 68 69 70
N OT E S
It is now believed that it takes at least ten weeks, rather than the previously thought 21 consecutive
days, to establish a new habit. So if you miss a day or two, don’t despair. Just keep working on it.
Get Sh*t
Done
Productivity tools that can really help you get things done.
Smart Goals To Do Braindump Prioritization Plan
Task Length sorter Task Breakdown Task Next Steps
Reward Yourself Procrastination Buster Distraction Tracker
Read about ADHD and Productivity

Some of the classic symptoms of ADHD include
difficulty concentrating, trouble focusing, and
problems maintaining attention, which can make
it challenging to stay productive.
Fortunately, there are tips and tools to get those

The Neuroscience
tasks checked off your to-do list.
ADHD stems from an insufficiency of the

Instead of starting your day scrambling to
neurotransmitter norepinephrine, which
figure out what to do, try to schedule your day
helps regulate the release of dopamine.
the night before. Determine the order in which
The deficit of norepinephrine activity
things should ideally get done and if anything
typically occurs in four specific regions
can be left for another day. Then group the
of the brain:
higher-priority items by the time they will take
and pop them into your Daily Planner.
The Frontal Cortex, which is responsible
for high-level functions such as attention,
Now that you know what to do, here are some
organization, and executive function.
tips to keep you focused and get stuff done:
The Limbic System, found deeper in the

1. Get momentum by starting with something
brain, and regulates emotions, attention,
quick and easy before tackling the tough stuff.
motivation, and long-term memory.
2. Inject interest by using your imagination to
transform an otherwise “boring” task. Or use
A deficiency in the Basal Ganglia can
fun accessories you love.
cause a “short-circuit” in the brain’s
3. Listen to a music playlist suitable to the task.
communication system, leading to
4. Eliminate distractions by finding a quiet place
inattention or impulsivity.
to focus and keeping your phone silent while
you work.
The Reticular Activating System (RAS) is
5. Avoid multitasking by focusing on a single
a network of neurons in the brainstem that
task at a time.
helps to regulate arousal, attention, and
6. If your mind wanders, grab a notebook and
consciousness. It also filters out irrelevant
get your ideas onto paper.
stimuli. An impairment here can lead to
7. Set a timer to help keep you focused and to
inattention, impulsivity, or hyperactivity.
remind you when it’s time for a break.
It is not enough to be
busy, so are the ants.
The question is:
What are we busy
about?
– H E N R Y DAV I D T H O R E AU
Smart Goals
Setting smart goals can be a valuable tool to help you manage your time, stay organized, and focus on what is most
important to you. However, it is essential to remember that it is okay to adjust or revise goals as needed and to be
flexible and self-compassionate when working towards them.
I N I T I A L G OA L YO U H AV E I N M I N D
T U R N I T I N TO A S M A R T G OA L
S
What do I want to achieve?
SPECIFIC
M
How can I track my progress?
MEASURABLE
A
Is it achievable with the resources I have, and in the scheduled time? Do I need support?
AC H I E VA B L E
R
Why is it worthwhile doing?
R E L E VA N T
T
When do I want to achieve this goal by?
TIME-BASED
To Do Brain Dump 2023
N OT E S
To Do Brain Dump 20
N OT E S
Prioritization Plan 2023
Use the Eisenhower matrix to help you determine the order in which things should be done (if at all). By figuring out what
actually needs doing, your daily to-do list will be much shorter and more organized.
Urgent Not Urgent
DO SCHEDULE
Important
urgent & important tasks important but not urgent tasks
D E L E G AT E DELETE
Not Important
urgent but not important tasks not urgent or important tasks

Prioritization Plan 20
Use the Eisenhower matrix to help you determine the order in which things should be done (if at all). By figuring out what
actually needs doing, your daily to-do list will be much shorter and more organized.
Urgent Not Urgent
DO SCHEDULE
Important
urgent & important tasks important but not urgent tasks
D E L E G AT E DELETE
Not Important
urgent but not important tasks not urgent or important tasks

Task Length Sorter 2023
Now that you know what tasks to focus on, divide them into time-related categories, such as quick ticks that take 5 minutes or
less, longer tasks that take up to 30 minutes, and larger projects (or tasks) that you have on your mind.
QUICK TICKS TA S K S
5 min 30 min
P R OJ E C T S
Task Length Sorter 20
Now that you know what tasks to focus on, divide them into time-related categories, such as quick ticks that take 5 minutes or
less, longer tasks that take up to 30 minutes, and larger projects (or tasks) that you have on your mind.
QUICK TICKS TA S K S
5 min 30 min
P R OJ E C T S
Task Breakdown 2023
Procrastination can quickly take over when faced with a long and daunting to-do list. Breaking tasks into smaller, more
manageable steps reduces overwhelm and helps you feel more in control of your workload. This method can get you started
and get things done quicker and more efficiently.
T H E P R O J E C T / TA S K :
Task Breakdown 20
Procrastination can quickly take over when faced with a long and daunting to-do list. Breaking tasks into smaller, more
manageable steps reduces overwhelm and helps you feel more in control of your workload. This method can get you started
and get things done quicker and more efficiently.
T H E P R O J E C T / TA S K :
Task Next Steps 2023
If breaking down projects or larger tasks into smaller chunks feels exhausting and overwhelming, try to focus on only breaking
down the next step instead, giving you the mental space needed for the stage you’re actually on.
P R O J E C T / TA S K :
# NEXT STEPS DEADLINE ✓
R E WA R D :
Task Next Steps 20
If breaking down projects or larger tasks into smaller chunks feels exhausting and overwhelming, try to focus on only breaking
down the next step instead, giving you the mental space needed for the stage you’re actually on.
P R O J E C T / TA S K :
# NEXT STEPS DEADLINE ✓
R E WA R D :
Reward Yourself 2023
Need help getting through a day loaded with challenging, unpleasant, or uninspiring tasks? Tap into dopamine to get it done.
# TA X I N G TA S K ✓ R E WA R D W H E N D O N E
T H I N G S TO D O TO M O R R OW R E F L E C T I O N S F R O M T H E DAY
Reward Yourself 20
Need help getting through a day loaded with challenging, unpleasant, or uninspiring tasks? Tap into dopamine to get it done.
# TA X I N G TA S K ✓ R E WA R D W H E N D O N E
T H I N G S TO D O TO M O R R OW R E F L E C T I O N S F R O M T H E DAY
Procrastination Buster 2023
T H E C AU S E AC T I O N P L A N
Worst outcome if you do it, or if you don’t How can I make this task more manageable?
SOMETHING INTERNAL
Short and long-term benefits of doing it How can I make this task more enjoyable?
Steps to take to get it done
Do you have the materials/knowledge

Y N
needed to complete the task?
T H E TA S K I T S E L F
How can you get the things you need?
Is the distraction tolerable? Y N

P H YS I C A L D I S T R AC T I O N
Reward for getting it done

How can you hide or eliminate the distraction?
Find the cause of your procrastination
Commit to doing 5 minutes (set a timer)
Track your progress by checking off steps

Procrastination Buster 20
T H E C AU S E AC T I O N P L A N
Worst outcome if you do it, or if you don’t How can I make this task more manageable?
SOMETHING INTERNAL
Short and long-term benefits of doing it How can I make this task more enjoyable?
Steps to take to get it done
Do you have the materials/knowledge

Y N
needed to complete the task?
T H E TA S K I T S E L F
How can you get the things you need?
Is the distraction tolerable? Y N

P H YS I C A L D I S T R AC T I O N
Reward for getting it done

How can you hide or eliminate the distraction?
Find the cause of your procrastination
Commit to doing 5 minutes (set a timer)
Track your progress by checking off steps

Distraction Tracker Record your distractions and think of ways you could manage them.
T H E D I S T R AC T I O N TRIGGERS T I M E WA S T E D I D E A S TO OV E R C O M E I T
Household
Chores
Helping you declutter and clean up.
Weekly Cleaning Monthly Chores Declutter (x2)
Digital Declutter House Plant Care House Plant Tracker
Read about ADHD and Clutter

Organizing belongings and keeping up with
housework can be a real challenge for ADHD folk.
Distracted by more exciting things like ideas
and people, stuff tends to pile up unnoticed.
Decluttering when you have ADHD can seem like Work in shorter bursts
a nightmare, but it isn’t impossible. Use these tips Start with shorter, more focused bursts instead
to help clear away the mess, the of setting aside an entire day. Just the thought
disorganized spaces, and unfinished projects. of spending hours on end decluttering can be
overwhelming. Set a timer to help reduce
Do it in small bits procrastination and stay on task.
To avoid being overwhelmed by the number of
areas to sort out, focus on breaking tasks into Get a little help from a friend
smaller projects rather than trying to organize If it all feels too much to handle, try to enlist help
everything at once. These small wins will add up from someone who can keep you motivated and
to significant results over time. accountable. Or seek out a professional to help.
Create a plan Reward yourself

Often the trickiest part of getting organized is Setting up a rewards system not only helps you
knowing where or how to start. Planning and feel a sense of pride and accomplishment for all
scheduling your tasks can help. Make a list of your strenuous efforts but can also help
all the things you need to declutter, then decide motivate you to keep going on your path to a
when they should get done. Add them to your clutter-free life. Decide on the milestones you’d
calendar and set reminders for yourself. like to use and ways to celebrate them.
Clutter is not just the
stuff on your floor
– it’s anything that
stands between you
and the life you want
to be living.
– P E T E R WA L S H
Weekly Cleaning Week of:
E V E R Y DAY S M T W T F S W E E K LY
M O N DAY T U E S DAY W E D N E S DAY
T H U R S DAY F R I DAY WEEKEND

Weekly Cleaning Week of:
E V E R Y DAY M T W T F S S W E E K LY
M O N DAY T U E S DAY W E D N E S DAY
T H U R S DAY F R I DAY WEEKEND

Monthly Chores
APRIL M AY JUNE
Household Declutter Declutter by room or category – checking off as you go.
(Room/Category)
Group of items (e.g. Books) Date (To-do) Group of items Date
Reward Reward
Group of items Date Group of items Date
Reward Reward
Declutter Checklist Declutter by room, checking off the categories as you go.
LIVING ROOM BEDROOM KIDS ROOMS
Books Unused clothing Books
DVDs / CDs / records Unused shoes Toys
Board games Seasonal clothes Knick knacks
Magazines / newspapers / flyers Accessories / bags / hats Outdoor games
Knick knacks Jewelry / perfume Outgrown clothes / shoes
Wall art / sculptures Knick knacks Accessories / bags / hats
Home decor items Books / journals School projects
Old gaming systems Worn linens / blankets Kids art on walls
Photos Storage Art & craft supplies
Old calendars / planners Cables / tech items Old birthday cards / invitations
B AT H R O O M S K I TC H E N L AU N D R Y
Old cosmetics Expired pantry items Expired cleaning products
Old toiletries Expired fridge items Old cleaning supplies
Expired sunscreen Kitchen tools / utensils Vacuum cleaner
Expired medication Pots / pans / bake-ware Storage declutter
Band-aids / first-aid Broken glasses / crockery Odd socks
Hair ties / headbands Tupperware with missing lids Washing machine clean cycle
Candles / aromatherapy oils Cutting boards Washing baskets / storage
Soap dishes Broken / unused appliances

OUTDOORS
Bath toys Worn cleaning clothes / towels
Appliances / cords Knick knacks / takeout menus Pet gear / toys
Lawn mower / trimmer

OFFICE G A R AG E
Leaf / snow blower
Pens / stationary Bikes / scooters / skateboards / sleds Hose pipe
Unused craft supplies Sporting gear Gardening tools
Paperwork / receipts / manuals Old tools Old planters
Books / notepads Old boxes of stuff Outdoor furniture
Old cards / invitations Cleaning products Hammock
Printer ink Old paint tins Trampoline
Old batteries Fuel cans Play equipment
Cameras / technology Unfinished DIY projects Camping / hiking gear
Cords & chargers Scrap wood / metal Umbrellas / gazebo
Holiday decor / ornaments / paper Old appliances Barbecue & accessories

Monthly Digital Declutter Year:
TA S K S 1 2 3 4 5 6 7 8 9 10 11 12
E M A I L I N B OX
Delete spam
Organize & archive old emails
Unsubscribe (using Unroll.me or a similar app)
S M A R T P H O N E & TA B L E T
Sort photos & videos
Backup photos & videos to the cloud
Delete photos & videos from your device
Clear downloads
Turn off auto-downloads
Delete old/unused files & folders
Review & uninstall old/unused apps
Review & turn off notifications
Clear up contact list
Delete old text messages & voicemails
Empty trash
Run updates
Clean device with screen wipes
C O M P U T E R / L A P TO P
Clean up your desktop
Delete files in your downloads folder
Delete old & duplicated files & folders
Organize files & folders into a clear naming convention
Declutter & organize bookmarks
Clear caches & history
Review & uninstall old/unused software
Empty trash
Run updates & antivirus
SOCIAL
Review social media profiles & blogs
Unfollow uninteresting content
Archive old messages on messenger apps

House Plant Care
P L A N T: P L A N T:
L I G H T: indirect / direct L I G H T: indirect / direct
WAT E R : WAT E R :
frequency frequency
temp feed temp feed
soil repot soil repot
prune safety prune safety
L I G H T: indirect / direct L I G H T: indirect / direct
WAT E R : WAT E R :
frequency frequency
temp feed temp feed
soil repot soil repot
prune safety prune safety

House Plant Tracker Month:
1 2 3 4 5 6 7 1 2 3 4 5 6 7
8 9 10 11 12 13 14 8 9 10 11 12 13 14
15 16 17 18 19 20 21 15 16 17 18 19 20 21
22 23 24 25 26 27 28 22 23 24 25 26 27 28
29 30 31 29 30 31
Notes: Notes:
1 2 3 4 5 6 7 1 2 3 4 5 6 7
8 9 10 11 12 13 14 8 9 10 11 12 13 14
15 16 17 18 19 20 21 15 16 17 18 19 20 21
22 23 24 25 26 27 28 22 23 24 25 26 27 28
29 30 31 29 30 31
Notes: Notes:
1 2 3 4 5 6 7 1 2 3 4 5 6 7
8 9 10 11 12 13 14 8 9 10 11 12 13 14
15 16 17 18 19 20 21 15 16 17 18 19 20 21
22 23 24 25 26 27 28 22 23 24 25 26 27 28
29 30 31 29 30 31
Notes: Notes:
Key: Water Feed Rotate Soil Change Repot

Meal
Planning
Making mealtimes easier and grocery shopping more streamlined.
Weekly Meals (x2) Grocery List Recipes
Read about ADHD and Meal Planning

Making meals requires decision-making, planning,
budgeting, prioritizing, following directions, and
organization. These are executive functioning skills
and are typically not a strong suit for ADHD’ers.
However, meal planning is a skill well worth Make a grocery list

developing. It can save you time and energy, cut Go through your recipes for the week and copy
costs, decrease food waste, promote nourishing all the ingredients you need into your grocery
home-cooked meals, and reduce overwhelm. list. Be sure to exclude items you already have
and update your list as you run out of stock or
Create a list of recipes need a refill.
Aim to have a handful of recipes on hand when
planning your food for the week. Store them in Stock up your pantry
a single place to save extra mental effort on the Keeping a well-stocked pantry not only means
day. Include recipes that are easy, freezable, and you won’t have to pop out to the shop as
that share common ingredients. Try to avoid often but also gives you flexibility when
ingredients that may aggravate ADHD choosing meals. It helps avoid those dreaded
symptoms, like sugar, salt, or other additives. last-minute grocery store dashes and allows for
Or, stick with tried and trusted meals and family the whip-up of spur-of-the-moment dishes you’re
favourites. craving.
Plan your week Cook in bulk

Using a Weekly Meal Planner can ensure you’re Instead of cooking every day, one meal at a time,
not scrambling for dinner each night or try doubling-up recipes instead. If you’re already
panicking over what to pack for lunch the next slicing up fruit or veggies, prepare extra to store
day. Keep in mind your available time, recipe in the fridge while you’re at it. Stews or soups are
list, and inventory stock as you build your plan. a great option to batch prep as they freeze well.
Consider mealtimes you may not be at home Baked goods too. If you’re up to it, you could set
and busy days that require something quick or aside a day for food prep, where you assemble
pre-prepared. meals for the entire week.
Take care of
your body. It’s the
only place you
have to live.
– JIM ROHN
Weekly Meal Planner Week of:
B R E A K FA S T LU N C H DINNER S N AC K
Sun
Mon
Tue
Wed
Thu
Fri
Sat
Grocery List
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Grocery List
Sun
Mon
Tue
Wed
Thu
Fri
Sat
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Grocery List Week of:
FRUIT & VEG P R OT E I N DA I R Y & A LT E R N AT I V E S
BAKERY PA N T R Y FROZEN
DRINKS HOUSEHOLD OT H E R
R E M E M B E R YO U R . . .
Bags Cooler Bags Store Cards

Recipe Card
RECIPE
D I F F I C U LT Y SERVES COOK TIME OV E N T E M P
INGREDIENTS DIRECTIONS
N OT E S
Managing
Money
Resources that can help you keep track of, and manage, your finances.
Monthly Budget Bill Tracker
Spending Tracker Savings Tracker Debt Tracker
No Spend Challenge Unexpected Costs 24 Hour cart
Read about ADHD and Managing Money

The symptoms of procrastination,
disorganization, and impulsivity
in people with ADHD can make it
difficult to manage finances.
Managing your finances can be difficult, especially if Dealing with disorganization

you struggle with impulsive spending or have trou- To stay organized, find a quiet space with minimal
ble controlling your emotions when making financial distractions to do your finances. Keep track of all
decisions. Sticking to a long-term your purchases to understand where your money is
financial or savings plan can also be challenging. going, and look for patterns to identify areas where
Here are some suggestions and strategies to help you can save. Simplify your bills by signing up for
you overcome these challenges: online billing and banking services, and keep all
your financial documents in one place. Create a
Solutions for procrastination monthly budget and try your best to stick to it.
To combat procrastination, set aside a specific
day and time each week to focus on your Managing impulsivity
finances. Make a list of all the tasks you need to To manage impulsivity, create a shopping list
complete, break them down into smaller steps, before heading to the store and only take the money
and prioritize them. Automating specific tasks, like you need for the items on your list. If you’re making
monthly payments and savings transfers, can also an online purchase, consider
help. Be sure to schedule the automatic payments leaving the items in your cart for 24 hours
for when you know you’ll have money in the bank, before completing the sale. This delay can help you
and sign-up for notifications to stay informed. avoid impulsive purchases.
A budget is
telling your money
where to go instead
of wondering
where it went.
– JOHN MAXWELL
Monthly Budget Month:
OPENING BALANCE: C LO S I N G B A L A N C E :
INCOME BUDGET AC T UA L EXPENSES BUDGET AC T UA L
TOTA L :
BILLS BUDGET AC T UA L
TOTA L :
DEBT BUDGET AC T UA L
TOTA L :
S AV I N G S BUDGET AC T UA L
TOTA L :
TOTA L S BUDGET AC T UA L
Income
Bills
Expenses
Debt
TOTA L : Savings
Bill Tracker
DESCRIPTION D U E DAT E AMOUNT PA I D DAT E
TOTA L
Spending Tracker
DAT E DESCRIPTION C AT E G O R Y AMOUNT CASH CARD
Savings Tracker
S AV I N G S G OA L A M O U N T:
S AV I N G F O R
S TA R T I N G B A L A N C E
S TA R T DAT E
E N D DAT E
W H Y I S T H I S S AV I N G S G OA L I M P O R TA N T ? W H AT C A N H E L P K E E P M E O N T R AC K ?
1.
2.
3.
PAY M E N T W I T H D R AWA L DEPOSIT BALANCE

Savings Tracker
PAY M E N T W I T H D R AWA L DEPOSIT BALANCE
Debt Tracker
DEBT DEBT
BALANCE BALANCE
M I N . PAY M E N T M I N . PAY M E N T
DAT E PAY M E N T BALANCE DAT E PAY M E N T BALANCE

30 Day
No Spend Challenge
Mark off each day that you complete by colouring a square.
M Y M OT I VAT I O N :
1 2 3 4 5 6
7 8 9 10 11 12
13 14 15 16 17 18
19 20 21 22 23 24
25 26 27 28 29 30
NO SPEND RULES E XC E P T I O N S TO T H E R U L E S
Unexpected Costs
These are the additional financial burdens that are often referred to as the “#ADHDTax” on social media. It refers to expenses
such as late fees, rush shipping costs, impulse purchases, and replacing lost items that are directly linked to having ADHD.
W H AT H A P P E N E D? A M O U N T I T C O S T YO U H OW C O U L D T H I S B E AVO I D E D?
24 hour Cart
Are you struggling to control temptation when it comes to the ease of online shopping? A good rule is to wait 24 hours before
you check out. The thrill of impulsivity would have subsided by then, helping you decide if you truly need the items after all.
# S TO R E ITEMS IN MY BASKET TOTA L C O S T X ✓
8
Helpful
Reminders
Keep track of things that are important to you.
Password Keeper Assignments Topic of Interest
Reading List Podcast Tracker Parcel Tracker
Read about ADHD and Memory

It’s human to forget things occasionally,
but for someone with ADHD, forgetting
things can be an annoying part of everyday
life and is incredibly disruptive.
Working memory is where information relevant to 1. The alpha waves in your brain help tune out
your current task is stored. It has recently come distractions, and mindfulness and meditation
to light that primarily working memory is impaired may trigger these brain waves on demand.
in those with ADHD. This impairment could affect Spend a few minutes focusing on your five
your ability to: senses, do a breathing exercise or practice
meditation to help clear your mind and train
- recall information on demand your brain to disengage from distractions.
- focus on a task/conversation for an extensive
period 2. Write about anything that comes up,
- multi-task whenever you can, no matter how trivial it may
- organize tasks and thoughts seem, to help prevent things from slipping
- understand/follow directions through the cracks.
- problem-solve
- learn new information 3. Create lists to remember what needs doing,
- manage time important dates, plans, and people to contact.
- concentrate on complex tasks
4. Set alarms to remind yourself of what you
The issue doesn’t lie in the retaining of the stored should be doing.
information. Instead, it results from the inability
to filter out relevant details from distracting or 5. Leave texts and emails unopened until you’re
irrelevant ones when the memory is created or ready to respond.
recalled.
Now that we know what could be causing the 6. Use visual reminders to help you remember
blips, we can use a few trusted methods to com- to do something you might otherwise forget —
pensate for them. like taking out the trash.
Sometimes you
never know the
value of a moment
until it becomes
a memory.
– DR. SEUSS
Password Keeper
A B C D E F G H I J K L M
N O P Q R S T U V W X Y Z
WEBSITE / APP: WEBSITE / APP:
Username: Username:
Password: Password:
Username: Username:
Password: Password:
Username: Username:
Password: Password:
Username: Username:
Password: Password:
Username: Username:
Password: Password:
Assignment Tracker
Remembering deadlines that are not imminent and accurately estimating how long tasks will take can be problematic for
ADHD’ers. It can be helpful to keep track of all your assignments and set specific deadlines and alarms for each one.
SUBJECT ASSIGNMENT DEADLINE ✓

Topic of Interest
Make a list of all the books, podcasts, videos, courses, and other media that you want to consume relating to your current
obsession or area of hyper-focus.
T H E TO P I C :
# DESCRIPTION MEDIA TYPE ✓

Reading List Make a list of all the books you’re currently reading or would like to finish.
BOOK TITLE AU T H O R DESCRIPTION S TA R T E D FINISHED

Podcast Tracker Make a list of all the podcasts you don’t want to forget about.
PODCAST NAME E P I S O D E N O. & T I T L E R AT I N G ✓

Parcel Tracker
Keeping track of all the parcels or important letters that are being delivered can be challenging.
Use this sheet to help you remember what’s on its way and when you can expect it to arrive.
# PA R C E L D E TA I L S E S T I M AT E D A R R I VA L ✓
8
Mental
Health
Tools to help support your mental and emotional well-being.
ADHD Symptom Tracker Happiness Chemicals Mood Trackers (x2)
Pos + Neg Emotions My Thoughts (x2) Growth Mindset
Letting go Anxiety Worksheet Facing Fears
Self Esteem Builder Self-Forgiveness Healthy Boundaries
Decision Making My Affirmations Values & Vision Board
Read about ADHD and Mental Health

There is evidence to show that anxiety, depression,
emotional regulation, conduct disorder, substance
abuse, and sleep problems are all more common in
people who have ADHD.
ADHD can not only cause issues with Implementing these methods can help alleviate
organization, but also with emotions. Many negative mental health symptoms and promote
people with ADHD have feelings of shame, feelings of well-being and stress management.
guilt, and fear, as well as low self-esteem, due to
the long-term impacts of their symptoms and the
misunderstanding of ADHD as a character flaw
rather than a neurological disorder.
An Interesting Titbit
The symptoms of ADHD, such as fidgeting, Muscle tension and shallow breathing
difficulty concentrating, forgetfulness, and have been linked to stress and anxiety
impulsivity, can also affect behavior, mood, and (and even depression).
thinking. In addition, about two-thirds of people
with ADHD may experience co-occurring Try regularly checking in with how
conditions like depression or anxiety at some your body feels, and practice
point in their lives. relaxation techniques frequently.
However, there are tools and exercises that can Deep breathing and Progressive
help manage these negative feelings and beliefs. Muscle Relaxation are commonly
Some strategies include practicing relaxation used in CBT, but listening to calm
techniques like deep breathing and progressive music, yoga, meditation, and
muscle relaxation, challenging and reframing massage are helpful too.
negative thoughts, and gradually exposing
yourself to situations that cause anxiety.
There is a crack
in everything,
that’s how the
light gets in.
– LEONARD COHEN
ADHD Symptom Tracker Start Date: 2023
S Y M P TO M S M T W T F S
Forgetfulness / Losing things
Short attention span / Easily distracted
Constantly changing activity or task

I N AT T E N T I O N
Getting lost in details
Making careless mistakes
Unable to listen or carry out instructions
Difficulty organizing and planning tasks
Difficulty starting & finishing tedious or time-consuming tasks
Restlessness / Difficulty relaxing, especially in calm or quiet surroundings

H Y P E R AC T I V I T Y
Constantly fidgeting
Excessive physical movement
Excessive talking
Difficulty sleeping
Difficulty waiting for turn / Impatience
Interrupting conversations
IMPULSIVITY
Risky behaviour / Acting without thinking
Trouble managing emotions
Difficulty delaying gratification / Spending too much
N OT E S
S Y M P TO M M T W T F S S


Excessive talking
Difficulty sleeping
IMPULSIVITY
N OT E S
S Y M P TO M S M T W T F S


Excessive talking
Difficulty sleeping
IMPULSIVITY
N OT E S
S Y M P TO M M T W T F S S


Excessive talking
Difficulty sleeping
IMPULSIVITY
N OT E S
Happiness Chemicals
& how to hack them
- T H E R E WA R D C H E M I C A L - - T H E M O O D S TA B I L I Z E R -
D O PA M I N E S E R ATO N I N
Trying something new Sun exposure
Completing a task Exercise
Celebrating little wins Time spent in nature
Self care activities Being mindful
Eating food Meditating
- T H E LOV E H O R M O N E - - T H E PA I N R E L I E V E R -
OX Y TO C I N ENDORPHINS
Physical touch Exercise
Being social Watching a show
Showing affection Being creative
Helping others Laughter
Playing with a dog Essential oils
What activities could I add to my own life to get these benefits?

Jan Feb Mar Apr May Jun Jul Aug Sep Oct Nov Dec
1
31 2
30 3
28 29 AM
4
5
PM
27
6
26
7
Mood
25
8
Tracker
24
9
23
10
22
11
21
12
13
20
19 14
18 15
17 16
I FEEL....
Happy Excited Calm Relaxed
Focused Energetic Hyper Distracted
Annoyed Frustrated Angry Not Myself
Overwhelmed Panicky Anxious Nervous
Tired Upset Depressed Miserable
Lonely
Mood Tracker 1
J F M A M J J A S O N D
Colour each emoji as a colour key, then track 2

your dominant emotion daily.
3
HAPPY 4
joyful, playful, confident, hopeful,

5
excited, proud, inspired, optimistic,
great 6
CALM 7
zen, peaceful, grateful, accepted,

8
valued, hopeful, content,
respected, satisfied 9
10
LOV E D
11
accepted, affectionate, trusted,
secure, cherished 12
13
ANXIOUS
embarrassed, worried, pressured, 14
cautious, overwhelmed, stressed,
confused, nervous, panicky 15
16
SCARED
17
threatened, insecure, rejected,
helpless, intimidated, shocked 18
19
SAD
20
depressed, lonely, disappointed,
guilty, hurt, grief, ashamed, empty, 21
hopeless, gloomy
22
MAD 23
angry, annoyed, offended, jealous,
disgusted, frustrated, aggressive, 24
critical, vengeful, grumpy

25
MEH 26
tired, bored, sick, lazy, uneventful, 27

unmotivated, distracted, average
28
29
NEUTRAL
30
normal, okay, alright, good
31
Positive + Negative Emotions
Review the list of positive and negative emotions and indicate how often you experience each one.
P O S I T I V E E M OT I O N S NO Sometimes YES
Happiness
Enthusiasm
Passion
Optimism
Contentment
Calmness
Satisfaction
Excitement
Gratitude
Confidence
N E G AT I V E E M OT I O N S NO Sometimes YES
Sadness
Regret
Frustration
Pessimism
Worry
Stress
Dissatisfaction
Jealousy
Apathy
Insecurity
Thought Record 2023
The Thought The Reframe
W H AT H A P P E N E D? (Describe the situation) E V I D E N C E T H AT C O N T R A D I C T S T H O S E T H O U G H T S ?
T H O U G H T S G O I N G T H R O U G H M Y M I N D?
W H AT ’ S A M O R E AC C U R AT E T H O U G H T ?
E M OT I O N S I ’ M F E E L I N G ? (And their intensity)
1 2 3 4 5
1 2 3 4 5
1 2 3 4 5
W H AT WA S M Y R E S P O N S E ? (How did you behave?) H OW A M I F E E L I N G N OW ? (Do you feel any better?)

Thought Record 20
The Thought The Reframe
W H AT H A P P E N E D? (Describe the situation) E V I D E N C E T H AT C O N T R A D I C T S T H O S E T H O U G H T S ?
T H O U G H T S G O I N G T H R O U G H M Y M I N D?
W H AT ’ S A M O R E AC C U R AT E T H O U G H T ?
E M OT I O N S I ’ M F E E L I N G ? (And their intensity)
1 2 3 4 5
1 2 3 4 5
1 2 3 4 5
W H AT WA S M Y R E S P O N S E ? (How did you behave?) H OW A M I F E E L I N G N OW ? (Do you feel any better?)

Reframing Thoughts
Holding on to negative or self-limiting beliefs can damage self-esteem and mental health, leading to ongoing cycles of stress,
anxiety, and depression. To overcome these negative thoughts, it’s important to first identify them. Then, using positive
affirmations, reframe them into more positive self-beliefs.
N E G AT I V E / L I M I T I N G B E L I E F B E T T E R A LT E R N AT I V E
Growth Mindset
The way you view your mind can have a significant impact on your life. A growth mindset means you believe your intelligence
and abilities can be developed and improved with effort, while a fixed mindset means you believe your abilities are fixed and
cannot be changed. Adopting a growth mindset can affect how you feel, what you can achieve, which habits you develop, and
your willingness to learn new skills.
FIXED G R OW T H
mindset mindset
INSTEAD OF THINKING... T H I N K T H I S I N S T E A D. . .
Let go of the things
you cannot control
W H AT OT H E R S
THINK AND DO
Focus on the things

you can control
WHERE I PUT MY
TIME AND ENERGY
This exercise can remind you of the things and circumstances outside your control
so you can focus on what you can control instead, like your thoughts and reactions.
Letting go of control can help your life feel lighter, happier, and more manageable.
Anxiety Worksheet
Anxiety is a normal response to threatening situations, and in some instances, it can help keep us safe. However, excessive
anxiety can lead to avoidance or unpleasant physical, emotional, and cognitive symptoms. Use this sheet to identify your
triggers, symptoms, thoughts, and coping mechanisms related to anxiety to help reduce anxiety’s damaging effects.
3 T H I N G S T H AT T R I G G E R M Y A N X I E T Y
3 P H YS I C A L S Y M P TO M S I E X P E R I E N C E W H E N I ’ M A N X I O U S
3 T H O U G H T S YO U T E N D TO H AV E W H E N F E E L I N G A N X I O U S
T H I N G S I C A N D O TO C O P E W H E N I A M A N X I O U S . . .
Breathing exercises Using positive self-talk Keeping busy
Meditation or relaxation Talking to a friend
Mindfulness Going for a walk
Journaling Time spent in nature
Thinking happy thoughts Exercising

Facing Fears
Gradually confronting the things we are afraid of can help us overcome our fears and build confidence. To start, choose
something that makes you feel scared. Then, for each rung of the ladder, write down an action you can take to face that fear. As
you climb the ladder of facing your fears, reward yourself for each step taken.
1 2 3 4 5 6 7 8 9 10
No fear Moderate fear Extreme fear
AC T I V I T Y FEAR LEVEL ✓
THING I’M AFRAID OF: Most difficult
Easiest
Self-Esteem Builder
T H I N G S I A M A N E X P E R T AT. . . I A M P R E T T Y G O O D AT. . .
1. 1.
2. 2.
3. 3.
M Y B E S T C H A R AC T E R T R A I T S A R E . . . T H I N G S T H AT M A K E M E U N I Q U E . . .
I FEEL GOOD WHEN I... T I M E S I ’ V E M A D E OT H E R S H A P P Y. . .
I H AV E A N AT U R A L TA L E N T F O R . . . I ’ V E B E E N S U C C E S S F U L AT. . .
D I F F I C U LT I E S I H AV E OV E R C O M E . . . N OT E S
Self-Forgiveness
Forgiving ourselves is a process that requires time and helps us recognize that we are separate from the mistakes we have
made. Taking responsibility for what happened and making amends with ourselves can help restore self-trust and enable us to
learn from our mistakes and make better choices in the future. Write down the actions that need forgiveness and consider how
you can do better next time.
I FORGIVE MYSELF FOR... NEXT TIME I WILL...

Healthy Boundaries
Check the frequency with which you uphold these positive social boundaries and identify which ones require improvement.
P O S I T I V E B O U N DA R Y NO Sometimes YES
I take responsibility for my own happiness
I don’t feel responsible for the happiness of others
I feel comfortable expressing difficult emotions
I don’t avoid necessary confrontation
I let others know when they’ve upset me
I know what my own values/beliefs are and behave accordingly
I say “yes” because I want to and not out of obligation
I am comfortable asking for what I need/want
I can say “no” without feeling guilty
I can put a time limit on the time I give to others
I don’t take criticism personally
I don’t have any toxic relationships
I don’t feel guilty about dedicating time to myself
I take time off when I need it
I don’t let the moods/behaviour of others influence my own
I don’t make excuses for how others behave
I don’t feel like I need to reply to messages straight away
I don’t over-share details about life with others
I am not offended by the boundaries of others and respect them
I value my rights and my feelings

Decision Maker
Write down a decision that you are struggling to make, and think about potential options or solutions to the issue. Evaluate
the advantages and disadvantages of each, then reach a final decision and implement the necessary actions to carry it out.
THE PROBLEM:
OPTION 1 OPTION 2
Describe the option/solution Describe the option/solution
Pros Pros
Cons Cons
MY DECISION:
NEXT STEPS:
My Affirmations
Positive affirmations are short phrases that can foster positive thoughts and feelings of happiness. Repeating them to yourself
or writing them in a journal can help rewire your brain and shift your perspective on life, like building muscle through exercise.
I am... I am...
I am... I am...
I am... I am...
I am... I am...
I am... I am...
My Core Values
Knowing your core values can assist you in identifying what is most important to you. Aligning your actions and behaviors with
these beliefs can help guide your intentions, words, thoughts, decisions, and actions, leading to a greater sense of fulfillment in
life. Alternatively, living in conflict with your core values can create internal tension and may lead to negative outcomes.
C H O O S E L E S S T H A N 5 C O R E VA LU E S YO U ’ D L I K E TO F O C U S O N
Accountability Confidence Forgiveness
Achievement Connection Freedom
Adaptability Contentment Friendship
Adventure Contribution Fun
Altruism Cooperation Future generations
Ambition Courage Generosity
Authenticity Creativity Giving back
Balance Curiosity Grace
Beauty Determination Gratitude
Being the best Dignity Growth
Belonging Diversity Happiness
Boldness Environment Harmony
Career Efficiency Health
Caring Equality Home
Challenge Ethics Honesty
Citizenship Excellence Hope
Collaboration Fairness Humility
Commitment Faith Humor
Community Fame Inclusion
Compassion Family Independence
Competency Financial stability Influence

Initiative Personal fulfillment Teamwork
Inner Harmony Pleasure Thrift
Integrity Poise Time
Intuition Popularity Tradition
Job security Power Travel
Joy Pride Trustworthiness
Justice Recognition Truth
Kindness Religion Understanding
Knowledge Reliability Uniqueness
Leadership Resourcefulness Usefulness
Learning Respect Vision
Legacy Responsibility Vulnerability
Leisure Risk-taking Wealth
Love Safety Well-being
Loyalty Security Wholeheartedness
Making a difference Self-Discipline Wisdom
Meaningful Work Self-Expression
Nature Self-Respect W R I T E YO U R O W N
Openness Serenity
Optimism Service
Order Simplicity
Parenting Spirituality
Patience Sportsmanship
Patriotism Stewardship
Peacefulness Success
Perseverance Status
My Vision Board
Use this space to visualize the things you want and need in life. It can also be a helpful tool for aligning with your
values, reminding yourself of the reasons for maintaining your health, and recalling the things and people that bring
you happiness. You can incorporate inspiring images found online, use digital photos, or sketch a doodle.
Unwind
your Mind
Finding Calm (x2) Box Breathing Ground Yourself
Recenter & Refocus Muscle relaxation Colouring Pages (x5)

Finding Calm
Use these proven methods as a quick way to alleviate anxiety, worry, or frustration during difficult times.
Slow, deep breathing deeply stimulates the body’s parasympathetic nervous system,
B R E AT H E
01. D E E P LY creating comfort and relaxation. It decreases blood pressure and heart rate and
relaxes the muscles. Try a box breathing exercise here.
What can you hear, see, touch, taste, or smell? Simply paying attention to what your
GROUND
02. YO U R S E L F senses are taking in helps calm your mind by moving your awareness away from rac-
ing thoughts to focusing on your surroundings instead.
Getting outdoors and exposing yourself to nature is the ultimate de-stressor. Not
GET only does it reduce the production of stress hormones, but it also improves your
03. OUTSIDE
mood,
focus, heart rate, and blood pressure. So put on your shoes and get out the door.
It doesn’t matter what type of physical activity you do, so long as you move your
M OV E YO U R body, get your heart rate up, and enjoy doing it. Afterwards, you’ll experience a flood
04. B O DY
of
endorphins—triggering positive feelings and helping to relieve anxiety and stress.
Even in immediate situations, gratitude can give you a greater sense of well-being and
P R AC T I C E
05. G R AT I T U D E happiness. Make it a regular practice to lower your levels of stress and depression, and
give you a more positive outlook on life. List three things for which you are grateful.
A few minutes of meditation can produce a deep state of relaxation and a tranquil
M E D I TAT E
06. mind—helping you respond from a place of calm and mindfulness instead of stress.
New to meditation? Try a guided calming or walking meditation.
Colouring is a low-stakes activity that allows you to shift your focus outside your
MINDFUL
07. C O LO U R I N G self-awareness. As you concentrate on selecting and filling in colours, life’s difficulties
fade into the background, allowing you to relax and find a sense of peace.
Drinking a cup of tea can help calm and center the mind by lowering the levels of the
DRINK A CUP
08. OF TEA stress hormone cortisol in the body. Even the warmth of the cup itself has a soothing
effect. This comforting ritual invites a moment of stillness and ease into your day.
Take a step back from your life by having a relaxing bath or shower. Let your worries
DISAPPEAR FROM
09. T H E WO R L D float away as they evaporate into the heat of the water. Turn it into a home spa
experience by lighting a candle and playing relaxing music you enjoy.
Finding Calm
Create a list of calming strategies that have been effective in helping you find inner peace
in the past. Refer back to this list whenever you need to utilize these techniques again.
01.
02.
03.
04.
05.
06.
07.
08.
09.
- B OX B R E AT H I N G -
Calm your mind,

focus on your breath
INHALE for 4 seconds
HOLD
for 4 seconds
for 4 seconds
HOLD
EXHALE for 4 seconds

- 5 4 3 2 1 GROUNDING TECHNIQUE -
Take a deep breath

& ground yourself
Identify...
5 T H I N G S YO U C A N S E E
4 T H I N G S YO U C A N F E E L
3 T H I N G S YO U C A N H E A R
2 T H I N G S YO U C A N S M E L L
1 T H I N G YO U C A N TA S T E
- RECENTER, REFOCUS, RETHINK -
Reclaim your center

breathe
mindfully
be
with mindfulness
in the
moment
B O DY MIND
Focus on your body. Notice how it feels. Pay attention to your thoughts. Are you fixated on
What does your body need right now? a single one? Or are there many bouncing around?
Notes + Braindump
E M OT I O N S
Be mindful of how are you feeling.

What emotions are coming up?
- P R O G R E S S I V E M U S C L E R E L A X AT I O N -
Relieve stress and

anxiety in your body
Take a few deep breaths to help you relax.
1.
Inhale and tense the muscles in your feet.

2.
Exhale and relax the muscles in your feet.

3.
Proceed to tense and release each muscle

4. group as you move up your body.
Perform a body scan to identify any areas

that are still holding tension, and repeat the
5. exercise in those areas.
The greatest weapon against
stress is our ability to choose one
thought over another.
– William James
C O LO U R
to calm
Tension is who you think
you should be. Relaxation is
who you are.
– Chinese Proverb
C O LO U R
to calm
It’s all about
finding the calm in
the chaos.
– Donna Karan
C O LO U R
to calm
The body benefits from
movement, and the mind
benefits from stillness.
– Sakyong Mipham
C O LO U R
to calm
You are the sky.
Everything else is just
the weather.
– Pema Chödrön
C O LO U R
to calm
My Projects
Eager to get started but unsure of where to begin? Or are you feeling overwhelmed by the sheer number of steps
required to complete a project? These planning pages can help you get moving and stay on track.
P R OJ E C T 0 1 : Progress:
Print the project pages as many times as you need.

01.
P R OJ E C T:
Those who plan do

better than those who do not
plan, even though they
rarely stick to their plan.
– Winston Churchill
02.
P R OJ E C T:
Give me six hours to

chop down a tree and I
will spend the first four sharp-
ening the axe.
– Abraham Lincoln
03.
P R OJ E C T:
Time is the scarcest

resource and unless it
is managed nothing else
can be managed.
– Peter Drucker
04.
P R OJ E C T:
Sooner or later, those

who win are those who
think they can.
– Paul Tournier
Project Planner
TITLE
S TA R T DAT E
D U E DAT E OBJECTIVE
COMPLETED
ITEMS REQUIRED AC T I O N S T E P S
N OT E S & D O O D L E S
Project Planner
Project Planner
N OT E S
Project Tracker
STEPS DEADLINE COMPLETED ON
Project Notes
Project Ideas
My Notebooks
Empty your mind. Write everything down.
You may be amazed at all the great ideas that you might have otherwise forgotten.
N OT E B O O K 0 1 . N OT E B O O K 0 2 .
Duplicate the notebook pages as many times as you need.

Notebook
Guided Journals
When was the last time you took time to write something just for you — for your eyes only?
Journaling regularly has many benefits for both your physical and mental health.
Guided journals can be a helpful resource for getting started if you are unsure where to begin.
So, practice gratitude, self-reflect, and get your creative juices flowing.
1. PROMPTED JOURNAL
2. G R AT I T U D E J O U R N A L
3. THERAPY JOURNAL
Prompted
Journal
The Prompted Journal includes 80 journal prompts,
with each group of two prompts having a dedicated page.
Journaling Prompts
1 One thing I did for myself today was
2 What brings me the most peace and calm?
3 Something that inspired me today was
4 What’s on my mind?
5 How could I draw strength from my loved ones?
6 What are my goals and dreams?
7 How does work fulfill me? Am I left wanting more?
8 What does love mean to me?
9 Where do I see myself in 5 years?
10 A list of people who bring me joy
11 How should I have reacted in hindsight?
12 What would I do if I knew I couldn’t fail?
13 What are my wins for the day, week, or month?
14 What does my ideal day look like, and how can I make it happen?
15 Three things I want to tell a friend or loved one
16 What should I say to my younger self?
17 My favourite moment was
18 A favourite quote or words of wisdom that speak to me
19 I want to focus on
20 Simply reflect on the day, week, or month

21 When things are tough, I want to remember
22 What would I do if there was no way to fail?
23 What do I enjoy doing the most?
24 What gifts and talents can I use to better the world?
25 My favourite books are
26 What is the most “sticky” thought you’ve had recently?
27 Adventures I’d like to take
28 Beautiful things I want to see
29 Obstacles and challenges I’ve overcome
30 When do I trust myself the most?
31 Difficult thoughts or emotions that often come up for me
32 Three things I do to relax and how they make me feel
33 A serendipitous encounter I’ve had
34 Where do I feel most alive?
35 A life lesson I learnt was
36 How would I behave if I was the best in the world at what I do?
37 Values I consider most important in life
38 A choice that I regret and what I learnt from it
39 What are my favourite hobbies? Why?
40 Aspects of my life I’m most grateful for
41 Things that disrupt my good mood and bring me down
42 What or who lights me up?
43 Ten things that inspire or motivate me
44 Things I’d most like others to know about me
45 Something that turned out better than I expected
46 How do I show myself kindness and compassion each day?
47 Words that conjure a daydream for me
48 My life would be incomplete without
49 Obstacles lying in the way of my contentment or happiness
50 Words that spark adventure for me

51 Simple pleasures that bring me the most joy
52 How can I make time for myself each day?
53 Something I’ve recently noticed or realized for the first time
54 An accomplishment I’m proud of
55 Write about a happy memory
56 A failure that I’m grateful for in hindsight
57 How am I able to help others?
58 Five things I could do daily to take better care of myself
59 My favourite thing to do when I’m alone
60 Who or what drains my energy?
61 One thing I could do today to better myself
62 My ideal life looks like this... Am I living it? Why or why not?
63 My favourite way to shake off a bad day
64 What does life mean to me?
65 Five things I love about myself
66 Why am I worth knowing?
67 Who thinks I’m beautiful when I wake up in the morning?
68 How are you, really?
69 What am I really good at? What’s my superpower
70 Positive and unique qualities about me
71 Five things I’ve accomplished so far
72 A year from now, what decision will I be glad I made today?
73 What have I been seeking outside myself that is actually within me?
74 What would I do if I had 20% more confidence in myself?
75 Changes I’ve made over the past year that I’m grateful for today
76 I need to give up, say no to, or let go of
77 What is my favourite season, and why?
78 Do the people I surround myself with bring out the best in me?
79 Something I need to get off my chest
80 I want to learn more about

One thing I did for myself today was....
What brings me the most peace and calm?

Something that inspired me today was...
What’s on my mind?
How could I draw strength from my loved ones?
What are my goals and dreams?

How does work fulfill me? Am I left wanting more?
What does love mean to me?

Where do I see myself in 5 years?
Who are the people who bring me joy?

How should I have reacted in hindsight?
What would I do if I knew I couldn’t fail?

What are my wins for the day, week, or month?
What does my ideal day look like?

Three things I want to tell a friend or loved one
What should I say to my younger self?

My favourite moment was...
A favourite quote or words of wisdom that speak to me

I want to focus on...
Simply reflect on the day, week, or month

When things are tough, I want to remember...
What would I do if there was no way to fail?

What do I enjoy doing the most?
What gifts and talents can I use to better the world?

My favourite books are...
What is the most “sticky” and pervasive thought you’ve had recently?
Adventures I’d like to take
Beautiful things I want to see

Obstacles and challenges I’ve overcome
When do I trust myself the most?

Difficult thoughts or emotions that often come up for me
Three things I do to relax, and how they make me feel

A serendipitous encounter I’ve had
Where do I feel most alive?

A life lesson I learnt was...
How would I behave if I was the best in the world at what I do?
Values I consider most important in life
A choice that I regret and what I learnt from it

What are my favourite hobbies? Why?
Aspects of my life I’m most grateful for

Things that disrupt my good mood and bring me down
What or who lights me up?

Ten things that inspire or motivate me
Things I’d most like others to know about me

Something that turned out better than I expected
How do I show myself kindness and compassion each day?

Words that conjure a daydream for me
My life would be incomplete without…

Obstacles lying in the way of my contentment or happiness
Words that spark adventure for me

Simple pleasures that bring me the most joy
How can I make time for myself each day?

Something I’ve recently noticed or realized for the first time
An accomplishment I’m proud of

Write about a happy memory
A failure that I’m grateful for in hindsight

How am I able to help others?
Five things I could do daily to take better care of myself

My favourite thing to do when I’m alone
Who or what drains my energy?

One thing I could do today to better myself
My ideal life looks like this... Am I living it? Why or why not?
My favourite way to shake off a bad day
What does life mean to me?

Five things I love about myself
Why am I worth knowing?

Who thinks I’m beautiful when I wake up in the morning?
How are you, really?

What am I really good at? What’s my superpower...
Positive and unique qualities about me

Five things I’ve accomplished so far
A year from now, what decision will I be glad I made today?

What have I been seeking outside myself that is actually within me?
What would I do if I had 20% more confidence in myself?

Changes I’ve made over the past year that I’m grateful for today
I need to give up, say no to, or let go of...

What is my favourite season, and why?
Do the people I surround myself with bring out the best in me?
Something I need to get off my chest
I want to learn more about...

Gratitude
Journal
The Gratitude Journal includes the templates “Weekly Gratitude”
and “Daily Gratitude” that can be printed as and when you need to.
Weekly Gratitude Week of:
S U N DAY M Y W E E K LY I N T E N T I O N
M O N DAY
HIGHLIGHTS OF MY WEEK
1.
T U E S DAY
2.
3.
REFLECTIONS THIS WEEK
W E D N E S DAY
T H U R S DAY
F R I DAY
S AT U R DAY
Weekly Gratitude Week of:
M O N DAY M Y W E E K LY I N T E N T I O N
T U E S DAY
HIGHLIGHTS OF MY WEEK
1.
W E D N E S DAY
2.
3.
REFLECTIONS THIS WEEK
T H U R S DAY
F R I DAY
S AT U R DAY
S U N DAY
Daily Gratitude 2023
M Y DA I LY A F F I R M AT I O N
I A M S O G R AT E F U L F O R
1.
2.
3.
W H AT WO U L D M A K E TO DAY G R E AT ?
G O O D T H I N G S T H AT H A P P E N E D TO DAY I A M LO O K I N G F O R WA R D TO
THINGS I’M LETTING GO OF

Daily Gratitude 20
M Y DA I LY A F F I R M AT I O N
I A M S O G R AT E F U L F O R
1.
2.
3.
W H AT WO U L D M A K E TO DAY G R E AT ?
G O O D T H I N G S T H AT H A P P E N E D TO DAY I A M LO O K I N G F O R WA R D TO
THINGS I’M LETTING GO OF

Therapy
Journal
The Therapy Journal includes templates for “Session Prep”
and “Session Notes” that can be printed as needed.
Session Prep 2023
How am I feeling?
1 2 3 4 5 6 7 8 9 10
Awful Terrific
Thoughts, emotions, and physical sensations I’m having What is contributing to the way I’m feeling?
TO P I C S TO D I S C U S S
Reflect on my current feelings, patterns and behaviors, rumination, relationships, past traumas, new life challenges, avoided
thoughts and feelings, recent events, and therapy goals.
3
Session Prep 20
How am I feeling?
1 2 3 4 5 6 7 8 9 10
Awful Terrific
Thoughts, emotions, and physical sensations I’m having What is contributing to the way I’m feeling?
TO P I C S TO D I S C U S S
Reflect on my current feelings, patterns and behaviors, rumination, relationships, past traumas, new life challenges, avoided
thoughts and feelings, recent events, and therapy goals.
3
Session Notes 2023
Highlights or helpful notes from my therapy session
K E Y TA K E AWAYS Action items, insights, or learnings
3
Session Notes 20
Highlights or helpful notes from my therapy session
K E Y TA K E AWAYS Action items, insights, or learnings

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STRESSED

Navigate to The Templates

01. 02. 03.

SELF-CARE H E A LT H Y H A B I T S GET SH*T DONE

HOUSEHOLD CHORES MEAL PLANNING M A N AG I N G M O N E Y

01. 02. 03.

Monthly Intentions Monthly Reflections

W H AT H A B I T S C O U L D I A D O P T TO H E L P M E AC H I E V E I T ? 3 REALISTIC HABITS I COULD TRY

Keep doing N OT E S & D O O D L E S

Weekly Plan Weekly Review

MORNING AFTERNOON EVENING

MORNING AFTERNOON EVENING

THIS WEEK’S FOCUS

THIS WEEK’S FOCUS

HIGHLIGHTS OF THE WEEK SMALL WINS THIS WEEK

C H A L L E N G E S I FAC E D LESSONS I LEARNED

Did I take care of myself? How did I feel this week?

Daily Focus Daily To Do

Daily Productivity Daily Plan

Habit Tracker My Mood 6 PM

Habit Tracker My Mood 6 PM

Habit Tracker My Mood 6 PM

Habit Tracker My Mood 6 PM

QUICK TICKS < 5 min do it first

QUICK TICKS < 5 min do it first

QUICK TICKS < 5 min do it first

QUICK TICKS < 5 min do it first

Goal Actual 30 min sessions

How would you rate your day? 1 2 3 4 5

Goal Actual 30 min sessions

How would you rate your day? 1 2 3 4 5

Goal Actual 30 min sessions

How would you rate your day? 1 2 3 4 5

Goal Actual 30 min sessions

How would you rate your day? 1 2 3 4 5

30 Day Challenge (x2) Life Balance Check-in Self-Care Goals

Self-Care Activities (x3) Self-care Routines (x3) Skincare Routine

Sleep Log & Tracker (x2) Fitness Tracker Period Tracker

Medication Trackers (x2) Appointments (x2) Bucket List

Read about ADHD and Self-Care

Start your Stretch Drink 8 Meditate for Go to Read a

Get a Soak up some Start a Take a Practice Write out

Unplug for Talk to a Organize Go for a Do a breathing Listen to

Watch the Learn a Sit in Spend time Identify 3 Play a

Skip the Create a Do a random Go for a Do something Engage in

Life Balance Check-In

Life Balance Check-In

FINANCES BUSINESS / CAREER

FINANCES BUSINESS / CAREER

Emotional & Mental Health Physical Health & Fitness

JOURNAL EAT HEALTHY

EXPRESS G RATI TUDE EXERCISE DAILY

MEDI TATE DRINK ENOUGH WATER

LEARN SOMETHI NG NEW GET PLENTY OF SLEEP

PRACTI CE POSITIVE THI NKI NG GET SOME SUN

TAKE A DIG I TAL BREAK GO F OR A WALK

LI STEN TO YOUR EMOTI ONS TAKE A WARM BATH

ASK FOR HELP BREATHING EXERCISES

STAY OFF SOCI AL MEDIA GET A MASSAGE

Spirituality Social & Relationships

G O FOR A MI NDFUL WALK SPEAK TO / WRITE TO A F RIEND

SPEND TIME IN NATURE LIMIT TIME WITH NEGATIVE PEOPLE

PRACTICE YOGA REMOVE TOXIC RELATIONSHIPS