Focus & Flourish A Practical CBT Workbook for Adults to Tame ADHD Anxiety, Beat Procrastination, and Build Unstoppable Confidence
Stop Hating Your Brain and Start Managing Your Life with This Science-Backed CBT Book
Do you feel like you’re carrying an "invisible backpack" of shame? Does your "to-do" list feel physically painful to look at? For many adults with ADHD, life feels like trying to run a Windows program on a Mac operating system—it’s not that the computer is broken, it’s just incompatible with the software .
The CBT Workbook for Adults with ADHD is your "system adapter." Instead of the traditional, neurotypical advice that tells you to "just try harder," this workbook shows you how to try differently. By using Cognitive Behavioral Therapy (CBT), you will learn to intervene at the level of thought to break the cycles of procrastination, clutter, and emotional overwhelm .
Inside this workbook, you will discover:
- The "Conductor" Metaphor: Understand the neurobiology of your brain's executive functions and why your "internal conductor" sometimes falls asleep.
- Escape the Procrastination Trap: Learn to dismantle the "Wall of Awful"—the emotional barrier of guilt and anxiety that stands between you and your tasks .
- Declutter Your Space & Mind: Use the "Four-Box Method" and "Ohio Rule" (Only Handle It Once) to manage physical clutter without getting distracted .
- Master Time Blindness: Move from "Waiting Mode" anxiety to time awareness with templates for building realistic daily timelines .
- Visual Accountability: Practical strategies for using "External Brain" tools like simplified bullet journaling and habit-tracking apps.
- Emotional Regulation: Tools to manage "Rejection Sensitivity Dysphoria" (RSD) and the sensory overload that leads to ADHD burnout.
This isn't just a book to read—it's a manual to do. Featuring persistence contracts, "win" logs, and a "Bad Day Protocol," this workbook is designed for the ADHD brain: interest-based, actionable, and free of judgment .
Stop the cycle of shame. Reclaim your executive function. Become the conductor of your own orchestra.
*This is a digital download pdf book.
