{"title":"ADHD Productivity Workbooks","description":"\u003cp\u003eADHD productivity workbooks are structured PDF guides built around two specific difficulties: starting tasks you already intend to do, and tracking where you are in time without an external signal to prompt you. These guides are not diagnostic tools, and they are not a substitute for assessment, therapy, medication, or coaching — they say so plainly throughout.\u003c\/p\u003e\u003cp\u003eThe two guides in this collection address different problems. The Momentum Method targets task initiation — the gap between intention and first action. The Time Anchor Method targets time perception — the gap between knowing how long something should take and feeling it pass. They are designed to hand off to each other rather than overlap.\u003c\/p\u003e\u003cp\u003eBoth are grounded in published psychology research, cited on the page where it is used. Both are 38 pages, with seven structured worksheets each. Instant PDF download, one payment, no subscription.\u003c\/p\u003e","products":[{"product_id":"the-momentum-method","title":"The Momentum Method","description":"\u003cp\u003eMost productivity systems assume you can start. They give you better plans, better schedules, better tools — for the moment after the starting problem is already solved.\u003c\/p\u003e\u003cp\u003eThe Momentum Method is a 38-page workbook built for the moment before. The gap between knowing exactly what to do and actually beginning it. That gap has a name: the start-up wall. It shows up sharpest in ADHD, but just as reliably in burnout, depression, anxiety, chronic illness, grief, and new parenthood. This workbook is not diagnosis-specific. It does not need to be.\u003c\/p\u003e\u003ch2\u003eWhat's inside\u003c\/h2\u003e\u003cp\u003e\u003cstrong\u003ePages:\u003c\/strong\u003e 38  |  \u003cstrong\u003eFormat:\u003c\/strong\u003e PDF, A4 and US Letter  |  \u003cstrong\u003eWorksheets:\u003c\/strong\u003e 7  |  \u003cstrong\u003eDelivery:\u003c\/strong\u003e Instant download\u003c\/p\u003e\u003ch2\u003eThis won't help if:\u003c\/h2\u003e\u003cul\u003e\n\u003cli\u003eYou're looking for a scheduling app or time-blocking tool\u003c\/li\u003e\n\u003cli\u003eYou want someone to tell you to want it more\u003c\/li\u003e\n\u003cli\u003eYou need a diagnosis, medication review, or clinical treatment — in that case, the right move is a clinician, not another worksheet\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003eThat list is there on purpose. Self-selection is a trust signal, not a weakness.\u003c\/p\u003e\u003ch2\u003eContents\u003c\/h2\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003ePart One — The Science:\u003c\/strong\u003e Four findings, each cited on the page where they are used\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePart Two — The Momentum Loop:\u003c\/strong\u003e The core four-step framework, with seven worksheets\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePart Three — When It Breaks:\u003c\/strong\u003e Four operating modes for days that aren't full-capacity\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePart Four — Building a Week:\u003c\/strong\u003e One anchored start a day, plus scripted language for asking for structure without disclosing a diagnosis\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003e\u003cstrong\u003eWorksheets:\u003c\/strong\u003e First-Action Rewriter, Cue Map, Run One Full Loop, Friction Audit, 14-Day Launch Log, Weekly Reset, Avoidance Decoder\u003c\/p\u003e\u003ch2\u003eBuilt on published research\u003c\/h2\u003e\u003cp\u003eEvery method is drawn from peer-reviewed work, cited on the page where it is used.\u003c\/p\u003e\u003cul\u003e\n\u003cli\u003eBarkley — starting is a performance problem, not a knowledge problem; executive function carries intention into action\u003c\/li\u003e\n\u003cli\u003eJackson \u0026amp; MacKillop; Sonuga-Barke — delay discounting: distant rewards do not pull on present behavior; proximity is the fix\u003c\/li\u003e\n\u003cli\u003eSirois \u0026amp; Pychyl — procrastination is mood repair, not laziness; self-criticism measurably makes it worse\u003c\/li\u003e\n\u003cli\u003eHagger et al. (23-lab replication study) — willpower-as-fuel-tank does not hold up; this system does not depend on it\u003c\/li\u003e\n\u003cli\u003eGollwitzer \u0026amp; Sheeran (94-study meta-analysis) — if-then implementation intentions double follow-through rates\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch2\u003eThe Momentum Loop\u003c\/h2\u003e\u003cp\u003e\u003cstrong\u003eShrink → Anchor → Launch → Park\u003c\/strong\u003e\u003c\/p\u003e\u003cp\u003eOne physical action under two minutes. Tied to a cue that arrives on its own. Ninety seconds of genuine permission to stop. A written next action before you do — so tomorrow's start is already pre-paid.\u003c\/p\u003e\u003ch2\u003eWhen it breaks\u003c\/h2\u003e\u003cp\u003eFour gears instead of one all-or-nothing method: the full loop, borrowed structure (body doubling — flagged honestly as under-evidenced but widely reported), the two-minute floor, and a low-capacity protocol for days that are not workable at all. The Restart Rule: a missed day costs one restart, not a catch-up or an apology.\u003c\/p\u003e\u003ch2\u003eHow it works\u003c\/h2\u003e\u003col\u003e\n\u003cli\u003ePurchase. One payment, no subscription.\u003c\/li\u003e\n\u003cli\u003eDownload in seconds. A link arrives on the confirmation page and by email.\u003c\/li\u003e\n\u003cli\u003ePrint or read on any device. Formatted for A4, US Letter and tablet screens.\u003c\/li\u003e\n\u003c\/ol\u003e\u003ch2\u003eQuestions\u003c\/h2\u003e\u003cp\u003e\u003cstrong\u003eWhat exactly do I get?\u003c\/strong\u003e\u003cbr\u003eA 38-page PDF workbook with the full Momentum Loop framework, seven printable worksheets, and a week-building guide. Nothing is shipped.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eCan I print it?\u003c\/strong\u003e\u003cbr\u003eYes. Formatted for A4 and US Letter. Also works on tablets — import into GoodNotes, Notability or PDF Expert and annotate directly.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eIs this medical advice?\u003c\/strong\u003e\u003cbr\u003eNo, and it says so plainly throughout. Where evidence is thin, the workbook flags it. When the right move is a clinician, the workbook says so.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eDo you offer refunds?\u003c\/strong\u003e\u003cbr\u003eYes, within 14 days of purchase. Email with your order number and a brief note on what you tried. Refunded in full.\u003c\/p\u003e","brand":"PDF Guide Foundry","offers":[{"title":"Default Title","offer_id":59420557312345,"sku":null,"price":9.95,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1079\/6498\/9785\/files\/the-momentum-method-cover.png?v=1790438253"},{"product_id":"the-time-anchor-method-adhd-time-blindness-workbook-pdf","title":"The Time Anchor Method — ADHD Time Blindness Workbook (PDF)","description":"\u003cp\u003eMost time management systems assume you can sense time passing. They give you better calendars, tighter schedules, more detailed plans — for the moment after the time-blindness problem is already solved.\u003c\/p\u003e\u003cp\u003eThe Time Anchor Method is a 38-page workbook built for the moment before. The gap between knowing how long something should take and actually feeling it move. That gap has a name: temporal myopia. It shows up sharpest in ADHD, but just as reliably in burnout, chronic illness, shift work, and any day that arrives with no natural external structure. This workbook is not diagnosis-specific. It does not need to be.\u003c\/p\u003e\u003cp\u003e\u003cem\u003eGuide two of three in the Borrowed Structure collection. Where The Momentum Method helps you start, this one helps you track where you actually are in time — once the work is already underway. The two guides explicitly hand off to each other rather than overlap.\u003c\/em\u003e\u003c\/p\u003e\u003ch2\u003eWhat's inside\u003c\/h2\u003e\u003cp\u003e\u003cstrong\u003ePages:\u003c\/strong\u003e 38 | \u003cstrong\u003eFormat:\u003c\/strong\u003e PDF, A4 and US Letter | \u003cstrong\u003eWorksheets:\u003c\/strong\u003e 7 | \u003cstrong\u003eDelivery:\u003c\/strong\u003e Instant download\u003c\/p\u003e\u003ch2\u003eThis won't help if:\u003c\/h2\u003e\u003cul\u003e\n\u003cli\u003eYou're looking for calendar software or a scheduling app\u003c\/li\u003e\n\u003cli\u003eYou want someone to tell you to want it more\u003c\/li\u003e\n\u003cli\u003eYou need a diagnostic tool, medication review, or clinical assessment — in that case, the right move is a clinician, not another worksheet\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003eThat list is there on purpose. Self-selection is a trust signal, not a weakness.\u003c\/p\u003e\u003ch2\u003eContents\u003c\/h2\u003e\u003cul\u003e\n\u003cli\u003e\n\u003cstrong\u003ePart One — The Science:\u003c\/strong\u003e Barkley’s temporal myopia reframed — ADHD as a difficulty binding behavior to time, not just attention. Includes the 2001 time-reproduction study and a 2021 meta-analysis confirming the effect is real and measurable. Key insight: losing track of time and hyperfocusing for hours are the same underlying failure, not two different problems.\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePart Two — The Anchor Loop:\u003c\/strong\u003e The core four-step framework, with seven worksheets and a strong vs. weak anchor comparison table you can apply immediately\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePart Three — Anchors by Context:\u003c\/strong\u003e Deep work blocks, leaving the house, the “I’ll be there in 5 minutes” failure mode, and open-ended screen time — each gets its own anchor strategy\u003c\/li\u003e\n\u003cli\u003e\n\u003cstrong\u003ePart Four — The Reset Rule:\u003c\/strong\u003e A lost day is a lost day. Restarting costs one anchor, not an apology. No catch-up, no guilt.\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003e\u003cstrong\u003eWorksheets:\u003c\/strong\u003e Anchor Selection, Task Boundary Setter, Check-In Schedule Builder, Transition Bridge Planner, Run One Full Loop, Weekly Anchor Review\u003c\/p\u003e\u003ch2\u003eThe Anchor Loop\u003c\/h2\u003e\u003cp\u003e\u003cstrong\u003eMark → Bound → Check → Bridge\u003c\/strong\u003e\u003c\/p\u003e\u003cp\u003eEvery start is a physical, visible event — never just a mental note. Every task gets a hard external end point decided in advance. Scheduled interruptions find you, rather than trusting yourself to notice time passing. A pre-decided buffer for transitions handles the step most systems skip entirely.\u003c\/p\u003e\u003ch2\u003eBuilt on published research\u003c\/h2\u003e\u003cp\u003eEvery method is drawn from peer-reviewed work, cited on the page where it is used.\u003c\/p\u003e\u003cul\u003e\n\u003cli\u003eBarkley (1997, 2012) — ADHD as temporal myopia: only the immediate present feels real; behavior cannot bind to future time without external structure\u003c\/li\u003e\n\u003cli\u003eBarkley, Murphy \u0026amp; Bush (2001) — time reproduction study: the impairment is experimentally measurable, not anecdotal\u003c\/li\u003e\n\u003cli\u003e2021\/2022 meta-analysis — confirms the time-perception effect across studies\u003c\/li\u003e\n\u003cli\u003eGollwitzer \u0026amp; Sheeran (2006, 94-study meta-analysis) — implementation intentions double follow-through rates (same citation as The Momentum Method — internal consistency intentional)\u003c\/li\u003e\n\u003cli\u003eRisko \u0026amp; Gilbert — cognitive offloading: externalizing mental work to physical objects reliably reduces failure rates\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch2\u003eHow it works\u003c\/h2\u003e\u003col\u003e\n\u003cli\u003ePurchase. One payment, no subscription.\u003c\/li\u003e\n\u003cli\u003eDownload in seconds. A link arrives on the confirmation page and by email.\u003c\/li\u003e\n\u003cli\u003ePrint or read on any device. Formatted for A4, US Letter and tablet screens.\u003c\/li\u003e\n\u003c\/ol\u003e\u003ch2\u003eQuestions\u003c\/h2\u003e\u003cp\u003e\u003cstrong\u003eWhat exactly do I get?\u003c\/strong\u003e\u003cbr\u003eA 38-page PDF workbook with the full Anchor Loop framework, seven printable worksheets, and context-specific anchor strategies. Nothing is shipped.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eCan I print it?\u003c\/strong\u003e\u003cbr\u003eYes. Formatted for A4 and US Letter. Also works on tablets — import into GoodNotes, Notability or PDF Expert and annotate directly.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eIs this medical advice?\u003c\/strong\u003e\u003cbr\u003eNo, and it says so plainly throughout. Where evidence is thin, the workbook flags it. When the right move is a clinician, the workbook says so.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eDo you offer refunds?\u003c\/strong\u003e\u003cbr\u003eYes, within 14 days of purchase. Email with your order number and a brief note on what you tried. Refunded in full.\u003c\/p\u003e","brand":"PDF Guide Foundry","offers":[{"title":"Default Title","offer_id":59482859733337,"sku":null,"price":9.95,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/1079\/6498\/9785\/files\/the-time-anchor-method-cover.png?v=1790438051"},{"product_id":"the-grounding-method-emotional-regulation-rsd-workbook-pdf","title":"The Grounding Method – Emotional Regulation \u0026 RSD Workbook (PDF)","description":"\u003cp\u003e\u003cstrong\u003eYour feelings aren't the problem. Acting on them in the moment is.\u003c\/strong\u003e\u003c\/p\u003e\u003cp\u003eThe Grounding Method is a 34-page printable PDF workbook for anyone whose emotions arrive at full volume — where one critical comment can ruin the day, a slow reply feels like a verdict, and small frustrations tip into tears or rage.\u003c\/p\u003e\u003cp\u003eIt doesn't try to make you feel less. It gives the first ninety seconds of a strong feeling a plan, so you act later instead of in the moment.\u003c\/p\u003e\u003cp\u003e\u003cstrong\u003eThe idea in one line:\u003c\/strong\u003e \u003cem\u003eFeel it fully. Act on it later.\u003c\/em\u003e\u003c\/p\u003e\u003chr\u003e\u003ch2\u003eWhat's inside\u003c\/h2\u003e\u003ch3\u003ePart One: The Emotional Surge (pages 4–9)\u003c\/h3\u003e\u003cp\u003eWhy feelings in ADHD rise faster, peak higher, and last longer — grounded in a meta-analysis of 13 studies (2,535 adults) and a 2023 review of 22 studies that calls it a core symptom. 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The twenty-minute rule: nothing written during a wave gets sent for twenty minutes.\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003ePart Three: Grounding by Context (pages 21–26)\u003c\/h3\u003e\u003cp\u003eVersions of the loop for the three hardest triggers: criticism, silence (an unanswered text), and frustration (small things piling up). Plus how to repair after an outburst — in three lines, without a shame spiral.\u003c\/p\u003e\u003ch3\u003ePart Four: Build Your System (pages 27–34)\u003c\/h3\u003e\u003cp\u003eLowering your baseline through sleep, movement, breathing, and food. Ready-made scripts for asking a partner, manager, or tutor for support. 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