bgmhs_week1_workbook.pdf
File Size:	37 kb
File Type:	pdf

Download File

---

bgmhs_week2_workbook.pdf
File Size:	40 kb
File Type:	pdf

Download File

---

bgmhs_week3_workbook.pdf
File Size:	42 kb
File Type:	pdf

Download File

---

ADHD Resources & Tools

Brock Garcia Mental Health Services — Integrative psychiatry, therapy, and coaching

This page is your ADHD support hub. Here you’ll find planners, worksheets, trackers, and guides that match what we work on together in session.

Everything here is optional. Use what feels helpful, skip what doesn’t, and bring any questions to your appointments.

New here? Start with the Weekly Workbooks and the Daily ADHD Planner.

Weekly Workbooks (6-Week Program)

Weekly ADHD Workbooks (Weeks 1–6)

• Week 1 — Strengths, Story, and Goal Mapping — Download workbook
• Week 2 — Focus & Task Initiation — Download workbook
• Week 3 — Organization, Planning, and Time — Download workbook
• Week 4 — Emotional Regulation & RSD — Download workbook
• Week 5 — Energy, Routines, and Sustainable Habits — Download workbook
• Week 6 — Integration & Long-Term Maintenance — Download workbook

Tip: You do not have to complete every page. These are tools, not homework you’re graded on.

Planners & Organizers

Daily & Weekly Planners

• Daily ADHD Planner — Download
• Weekly ADHD Planner — Download
• Monthly Overview — Download
• Task Buckets (Today / This Week / Later) — Download
• Time-Blocking Lite Planner — Download

Start with one planner that feels doable rather than trying to use everything at once.

Routines & Habit Builders

Morning, Evening, and Weekly Routines

• Morning Routine Builder — Download
• Evening Routine Builder — Download
• Weekly Reset Ritual — Download
• Tiny Habit Builder — Download
• Habit Stacking Worksheet — Download

Think “small and kind” rather than “perfect routine”. Even 2–3 steps can be powerful.

Emotional Regulation Tools

Managing Big Feelings & RSD

• STOP Skill Worksheet — Download
• RSD Trigger Log — Download
• Thought Reframing Worksheet — Download
• Emotional Debrief Worksheet — Download
• Grounding Strategies Menu — Download

These are great to use after a tough moment or to bring into session to process together.

Focus & Task Initiation

Getting Started & Staying With It

• Micro-Start Planner — Download
• Activation Ladder — Download
• Task Breakdown Worksheet — Download
• Focus Session Log — Download
• Five-Minute Start Checklist — Download

If you feel stuck, start with just one micro-start or the five-minute checklist.

Symptom & Medication Tracking

Tracking Patterns Over Time

• Daily ADHD Symptom Tracker — Download
• Medication Response Log — Download
• Side Effect Tracker — Download
• Focus Window Log — Download
• Mood + Energy Weekly Tracker — Download

You do not need to track everything. Even a few days of tracking can give us really useful data.

Relationships & Support (Optional)

Working With Partners, Family, or Support People

• ADHD Partner Communication Sheet — Download
• Household Systems Template — Download
• Support Needs Worksheet — Download
• Collaborative Planning Page — Download

These are great to share with trusted people in your life who want to understand and support you better.

ADHD Owner’s Manual

Your Personalized ADHD Owner’s Manual

• ADHD Owner’s Manual Template — Download

This is a great tool to work on gradually. Bring it to session if you’d like to review it together.