The ADHD & Addiction Workbook | ADHD Addiction Recovery Worksheets for Adults | Sobriety and Habit Change Printable PDF

If you have ADHD, there's a good chance something has been doing a job for you: quieting the noise, getting you to sleep, making boring hours bearable, or giving you the hit of interest your brain keeps hunting for. Alcohol, weed, pills, vaping, gambling, gaming, shopping, the phone. It worked, until it started costing more than it gave back. 🌱

This workbook doesn't shame you, and it doesn't pretend willpower is the whole answer. It helps you understand your pattern and plan for the ADHD parts: impulsivity, boredom, time blindness, rejection sensitivity and hyperfocus.

What's inside (14 pages):

• The job it's doing: what your habit gives you, and what it costs now
• The ADHD pull: how impulsivity, boredom, time blindness, rejection sensitivity, hyperfocus and sleep show up in your pattern
• A trigger map to spot your patterns
• The 10-minute gap: a step-by-step urge plan for fast ADHD urges
• Your recovery dopamine menu: starters, mains, sides and specials
• Friction + easy wins: make the habit harder to reach and better options easier
• The boredom plan for your riskiest empty hours
• Questions for your care team about ADHD and recovery
• Slip, not fail: a shame-free slip review
• Weekly check-in, a one-page recovery plan and 8 pocket cards

Good to know:

• Instant download: ZIP with US Letter and A4 PDFs plus a READ ME
• Print it, or fill it in on a tablet in GoodNotes, Notability or any PDF app
• Personal use, or pick a professional license below
• A reflection and planning workbook, not treatment or medical advice. Stopping some substances suddenly (including alcohol, benzodiazepines and opioids) can be dangerous, so talk to a doctor before you stop or cut down. In the US, call or text 988 in a crisis, or call SAMHSA's free, confidential National Helpline at 1-800-662-4357.

License options:

• Personal use ($7): for you and your own household.
• Clinician / Counselor ($22): one addiction counselor, therapist, peer specialist, OT, coach or social worker. Unlimited copies for your own clients.
• Practice / Program ($59): up to 5 named professionals at one practice, clinic or recovery program, plus one copy on your shared drive. Bigger team? Reply to your receipt for a quote.

Professional licenses include a short license certificate. Please don't post the files publicly or resell them.

How this was made: Made by Alice Market Creative with AI assistance: the cover and page illustrations were created with AI image-generation tools, and the writing was drafted with AI help, then reviewed and edited by the seller.