ADHD Daily Survival Kit

You don't need more discipline. You need fewer decisions and smaller steps.

Most ADHD days go wrong in the same three places: everything feels urgent, every tiny decision uses up energy, and big tasks freeze you. This kit has one short section for each, and every idea comes with a tool to fill in. No 300-page manual, no streaks, no guilt.

Fill it in on screen, or print only the tools you need.

WHAT'S INCLUDED

• 45 pages, in 5 sizes: A4, US Letter, A5, Half Letter and Happy Planner Classic (5 PDF files)
• Fillable: type into every line and tick every box and circle in the free Adobe Acrobat Reader, or print it and write by hand
• 4 short sections: Prioritize, Automate, Simplify and Bad-day rescue, with coloured tabs on the page edge so you find them in a binder
• Every idea is one page of reading at most, with a one-page tool next to it
• 15 habit trackers, a printable 1-3-5 day planner with a timeline, and 8 mini declutter challenges
• Two covers: one titled "ADHD Daily Survival Kit" and a plain cover without the word ADHD
• Clickable contents: tap a line to jump to that page
• Undated, so you can print a tool again whenever you need it
• Instant download

INSIDE

• Start here: your first 10 minutes with the kit
• The three big ideas, on one page

1. PRIORITIZE

• Brain dump, then pick three
• The 1-3-5 day
• My 1-3-5 day planner: tasks, healthy basics and a timeline for your day (print one a day)
• Do, schedule, shrink or drop
• What happens if I don't?
• Tasks by energy level
• This week's three and the "later" list
• Good enough is good enough

2. AUTOMATE

• My default decisions
• Let the phone remember: alarms and reminders setup
• Bills on autopilot, and the subscriptions I pay for
• The launch pad and the before-I-leave checklist
• Morning and evening autopilot
• Tiny habit tracker, plus 14 more habit trackers: meds, water, sleep, moving, mood, screens, outside, focus, home, planning, money, rest and two of your own
• Same thing, same day: my week
• A default week of meals
• The always-buy shopping list

3. SIMPLIFY

• The task shrinker
• Two minutes, one touch
• Out of sight, out of mind: make it visible
• The 10-minute home reset, and one drawer a week
• 8 mini declutter challenges: 7-day kitchen, the 10-thing toss, one bag a day, weekend paper blitz, the hanger trick, bathroom in 15 minutes, 5-day phone clean-up, car clean-out
• Fewer choices: outfits, meals, ways to move and rest
• Simplify a routine
• Saying no, made easy: ready-made scripts

4. BAD-DAY RESCUE

• The bare-minimum day
• Overwhelm reset in five steps
• My rescue menu
• Self-care basics: my weekly check
• The restart page
• My survival plan on one page
• Notes and sources, and a thank-you page

MADE FOR

Adults with ADHD (diagnosed or not) whose days feel like 47 open tabs, busy parents and students. Also for coaches and therapists who want a short, practical handout.

HOW TO USE IT

1. Read "The three big ideas" (3 minutes).

2. Do the brain dump: everything out of your head, onto paper.

3. Pick one tool from the section that hurts most right now. Use it for a week.

4. Bad day? Skip everything and go to "Bad-day rescue".

FREQUENTLY ASKED QUESTIONS

Is this a physical product?

No. It is a digital download. Nothing will be shipped.

How do I get the files?

Right after you pay, go to You > Purchases on Etsy and download them. Etsy also emails you a link.

Is it long?

No. It is short on purpose. Every idea is one page at most, and each one comes with a tool to fill in.

Can I type into it?

Yes. Open it in the free Adobe Acrobat Reader (computer, iPad or Android). Some browsers and phone viewers don't save what you type, so use Acrobat if your text disappears.

Does it work in GoodNotes or Notability?

Yes. Import the PDF and write on it with your stylus.

Which size should I print?

A4 outside North America, US Letter in the US and Canada. A5, Half Letter and Happy Planner Classic are for planners and binders.

Is this medical advice?

No. It is a practical self-help toolbox, not a diagnosis or treatment.

What if it isn't right for me?

Send us a message within 90 days of your purchase and we will refund you in full.

MONEY-BACK PROMISE

If it isn't right for you, send us a message within 90 days of your purchase and we will refund you in full.

PLEASE NOTE

The handwriting, tape, pen and decorations in the photos are added for illustration only. Your download is clean and blank.

Colours may look slightly different on your printer than on your screen.

If a file doesn't open or print the way it should, send us a message and we will help.

TERMS OF USE

For your personal use and your family. Coaches and therapists may print copies for their own clients. Please do not resell or share the files.