Brighter Brains · Understanding Your ADHD Brain

ADHD Support Plan Builder

You have spent this course learning how your brain works. Now it is time to do one thing with that knowledge. Not everything — just one thing, for seven days.

Final worksheet · Understanding Your ADHD Brain

"You are not trying to fix everything. You are choosing one support and testing it for seven days."

Section 1

Choose One Focus Area

Look back at your ADHD Brain Profile. Which pattern is affecting your life most right now? Pick one — just one. You can always come back for another.

The ADHD pattern I am focusing on first:

Working memory Task initiation Time blindness Planning and organisation Impulse control Emotional regulation Hyperfocus Rejection sensitivity Attention regulation Routines Follow-through Other

I am choosing this because: This affects my life most in:

Work Relationships Money Health Sleep Home and environment Self-worth Daily routines

Section 2

Understand the Pattern

Before choosing a support, get clear on what the pattern actually looks like in your life. The more specific you are here, the more useful your plan will be.

This usually shows up when:

My usual reaction is:

The cost of this pattern is:

What I used to blame myself for:

What I now understand about why this happens:

Section 3

Choose One Support

Pick one support to try this week. Not the perfect support — just a realistic one. You can always change it next week based on what you learn.

The support I am going to try:

External reminder Checklist Visible cue Calendar alarm Body double Tiny first step Timer Pause phrase Reset routine Environment change Accountability post Launch pad Phone or app change Other

This support helps because:

I will make it visible by:

I will make it easier by:

Section 4

Make It Tiny

The smaller the starting point, the more likely your brain will actually do it. This is not about lowering standards — it is about removing friction.

My smallest first step is:

This will take approximately:

I will do it:

The easiest version looks like:

If I only do the minimum, that looks like:

Section 5

Plan for Falling Off

You will probably miss a day. That is not failure — that is just how ADHD works. The goal is to have a plan for coming back before it happens.

The most likely reason I will fall off is:

If that happens, I will:

Choose a reset phrase (or write your own):

No catching up. Just restart from here. Small still counts. I don't need to fix everything today. Back on track means one tiny next step.

My reset phrase:

The smallest restart action is:

Who or what can help me restart?

Section 6

Seven-Day Support Experiment

This is not a pass or fail test. It is an experiment. Tick what happened, note what you noticed, and adjust as you go. No catching up required.

Day	Did I use the support?	What did I notice?	What needs adjusting?

Section 7
End-of-Week Reflection
Fill this in at the end of your seven days. Not a verdict on how you did — just honest notes on what you learned.

        One thing I learned about my brain this week:
        
        One thing that helped:
        
        One thing that got in the way:
        
        One thing I will keep:
        
        One thing I will adjust:
        
        One thing I am ready to stop blaming myself for:

Section 8

My Support Plan Summary

Fill this in now, before you close this worksheet. This is your reference card for the next seven days.

My focus area

My support

My smallest first step

My reset phrase

My seven-day check-in date:

My ADHD Support Plan

My focus area and why

Understanding the pattern

My chosen support

Making it tiny

My fallen-off plan

End-of-week reflection

My support plan summary card

All Brighter Brains resources

This worksheet is for self-reflection and practical planning only. It is not a clinical tool or treatment plan. If you are struggling significantly, please speak to your GP or a qualified healthcare professional.