ALIGN WITH CLARITY ADHD COACHING

workbook
THE ADHD

[email protected]
CONTENTS
P A R T 1
learn more about your ADHD
1. ADHD Checklist
2. ADHD Questionnaire
3. The ADHD Wheel
4. Design Your Life

P A R T 2
Take Action Steps
1. ADHD Resources
2. Health Tracker
3. Medication Tracker
4. Planners and Goal Setting

P A R T 3
Explore ADHD Life Coaching
1. The Process
2. Coaching Goals
3. Escaping Comfort Zone
4. Coaching Tracker
Hello!
I’m so glad you made it here. This Workbook is
designed for YOU! You might have struggled
with your ADHD symptoms for too long
without knowing where to start and what to do.

This is why I created this free guide to help you

understand your ADHD and take action steps
forward. From diagnosis all the way to aligning
your life with CLARITY..! This workbook will
guide you through it all.

Zeinab Mokdad
alignwithclarity.com
[email protected]
 P A R T 1

Learn More
About your
ADHD
About ADHD
Attention deficit hyperactivity disorder (ADHD) is a
neurodevelopmental disorder that primarily affects children,
although it persists into adulthood. It is characterized by persistent
inattention, impulsivity, and hyperactivity patterns that can
significantly impair daily functioning. Individuals with ADHD may
have difficulty focusing on tasks, following instructions, and
organizing their thoughts and activities. They often exhibit
impulsive behaviors, making it challenging to control their impulses
or think through the consequences of their actions. Additionally,
hyperactivity in ADHD can manifest as restlessness, fidgeting, and
difficulty staying seated in situations where it is expected.

YOUR THOUGHTS:
ADHD
Checklist

Learn About Your ADHD

Educate Yourself

Seek A Professional Diagnosis

Examine Medications

Build Coping Strategies

Experience ADHD Coaching

Which of the following steps you already took? What has

worked for you? What didn't work?

Let’s Dive In!!

 ADHD Questionnaire (ASRS-v1.1)
1. How often do you have trouble wrapping up the final details of
a project, once the challenging parts have been done?

Never Often
Rarely Very often
Sometimes

2. How often do you have difficulty getting things in order when

you have to do a task that requires organization?
Never Often
Rarely Very often
Sometimes

3. How often do you have problems remembering appointments

or obligations?
Never Often
Rarely Very often
Sometimes

4. When you have a task that requires a lot of thought, how often
do you avoid or delay getting started?
Never Often
Rarely Very often
Sometimes
 ADHD Questionnaire (ASRS-v1.1)
5. How often do you fidget or squirm with your hands or feet
when you have to sit down for a long time?

Never Often
Rarely Very often
Sometimes

6. How often do you feel overly active and compelled to do

things, like you were driven by a motor?
Never Often
Rarely Very often
Sometimes

7. How often do you make careless mistakes when you have to

work on a boring or difficult project?
Never Often
Rarely Very often
Sometimes

8. How often do you have difficulty keeping your attention when

you are doing boring or repetitive work?
Never Often
Rarely Very often
Sometimes
 ADHD Questionnaire (ASRS-v1.1)
9. How often do you have difficulty concentrating on what people
say to you, even when they are speaking to you directly?

Never Often
Rarely Very often
Sometimes

10. How often do you misplace or have difficulty finding things

at home or at work?
Never Often
Rarely Very often
Sometimes

11. How often are you distracted by activity or noise around you?

Never Often
Rarely Very often
Sometimes

12. How often do you leave your seat in meetings or other

situations in which you are expected to remain seated?
Never Often
Rarely Very often
Sometimes
 ADHD Questionnaire (ASRS-v1.1)

13. How often do you feel restless or fidgety?

Never Often
Rarely Very often
Sometimes

14. How often do you have difficulty unwinding and relaxing

when you have time to yourself?
Never Often
Rarely Very often
Sometimes

15. How often do you find yourself talking too much when you are
in social situations?
Never Often
Rarely Very often
Sometimes

16. When you’re in a conversation, how often do you find yourself

finishing the sentences of the people you are talking to, before
they can finish them themselves?
Never Often
Rarely Very often
Sometimes
 ADHD Questionnaire (ASRS-v1.1)

17. How often do you have difficulty waiting your turn in

situations when turn taking is required?
Never Often
Rarely Very often
Sometimes

18. How often do you interrupt others when they are busy?

Never Often
Rarely Very often
Sometimes

The Adult ADHD Self-Report Scale (ASRS-v1.1) Symptom Checklist was developed
in conjunction with the World Health Organization (WHO), and the Workgroup on Adult
ADHD that included the following team of psychiatrists and researchers:

• Lenard Adler, MD
Associate Professor of Psychiatry and Neurology
New York University Medical School
• Ronald C. Kessler, PhD
Professor, Department of Health Care Policy
Harvard Medical School
• Thomas Spencer, MD
Associate Professor of Psychiatry
 The ADHD Wheel

Rate yourself in each category on a scale of 1-10, depending on how easy or

difficult the area is for you. The number "1" at the wheel's center means that this
area is challenging for you, and you are not satisfied with this area of your life. A
"10" is the highest number at the outer edge of the will. A "10" would mean you are
satisfied with this area and it is easy for you. Complete the wheel, writing the
numbers 1-10 in each section. Draw a line across each section from spoke to spoke
at the number you indicated.

Credits to IACT Center/Laurie Dupar

How Do You Want Your Life
To Be?
Take some time to describe what your life looks like at the current
time and write that down in the first column. Then, describe how
your desired life would look like in the second column.

NOW THEN
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MOTIVATIONS

Write down what could motivate you to reach the life that you desire
1

OBSTACLES

List four obstacles that could stop you from reaching your desired life, and
what you’re learning from them.

OBSTACLES WHAT I AM LEARNING

4
 P A R T 2

Take Action
Steps
 Action Step

1
Now that you’ve learned
about your ADHD, it is time
to take the next step.

See below a list of resources that would help you explore that
more!
 YOUR GO TO

RESOURCE LIST

CHADD
CHADD IS A LEADING NONPROFIT ORGANIZATION THAT
PROVIDES SUPPORT, EDUCATION, AND ADVOCACY FOR
INDIVIDUALS WITH ADHD. THEIR WEBSITE OFFERS A
WEALTH OF INFORMATION, RESOURCES, AND LOCAL
SUPPORT GROUP DIRECTORIES.

ADDITUDE MAGAZINE
ADDITUDE IS A TRUSTED SOURCE OF INFORMATION ON
ADHD AND RELATED CONDITIONS. THEY PROVIDE
ARTICLES, WEBINARS, BLOGS, AND AN ONLINE
COMMUNITY FOR INDIVIDUALS AND FAMILIES AFFECTED
BY ADHD.

NATIONAL INSTITUTE OF MENTAL HEALTH

THIS IS OUR GO TO WEBSITE FOR LOTS OF THINGS. THIS
IS OUR GO TO WEBSITE FOR LOTS OF THINGS. THIS IS
OUR GO TO WEBSITE FOR LOTS OF THINGS. THIS IS OUR
GO TO WEBSITE FOR LOTS OF THINGS.

ATTENTION DEFICIT DISORDER ASSOCIATION

THIS IS OUR GO TO WEBSITE FOR LOTS OF THINGS. THIS
IS OUR GO TO WEBSITE FOR LOTS OF THINGS. THIS IS
OUR GO TO WEBSITE FOR LOTS OF THINGS. THIS IS OUR
GO TO WEBSITE FOR LOTS OF THINGS.

ALIGN WITH CLARITY WORKBOOK

Additional Resources
Russell Barkley – Thomas Brown – “A Sari Solden –
“Taking Charge of New Understanding “Women and ADHD”
ADHD” of ADHD in Children
and Adults”

Thomas Brown – Kathleen Nadeau Kathleen M. Nadeau

“Smart but Stuck” and Ellen Littman – and Patricia O. Quinn
“Understanding Girls – “Understanding
with ADHD, How Women With
They Feel and Why AD/HD”
They Do What They
Do “

Dale Archer MD – Judith Kolberg and Lidia Zylowska –

“The ADHD Kathleen Nadeau – “The Mindfulness
Advantage: What “ADD-Friendly Ways Prescription for
You Thought Was a to Organize Your Adult ADHD: An 8-
Diagnosis May Be Life” Step Program for
Your Greatest Strengthening
Strength “ Attention, Managing
Emotions, and
Achieving Your
Goals”

For more resources check out our

website alignwithclarity.com
 Action Step

2
Did you look at the
resources above?
where they helpful?
Now it’s time for step
two which is seeking a
professional diagnosis.

Schedule an appointment. Use the below tracker to help you out!

APPOINTMENTS TRACKER
DATE TIME DOCTOR’S NAME PHONE SERVICE FEES
 Action Step

3
How was your journey
with diagnosis and
treatment? Were you
prescribed any
medications?

Use the below medicine tracker to examine how they are working
for you
 MEDICINE

TRACKER
MON TUE WED THU FRI SAT SUN

Name of medication:
Dose of medication

Number of tablets:

Time(s) you are taking

the med:

Time medication
wears off?

How of sleep did you

got last night?

Your Mood today 1

(bad) or 10 (great)

Your ability to
Concentrate today 1 (a
little) or 10 (a lot)

Your Memory for

today 1 (a little) or 10 (a
lot)

Your ability to
complete tasks? 1 (a
little) or 10 (a lot)

Your Appetite 1 (a little)

or 10 (a lot)

Other? Nausea?
Headache? Tics?

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 Action Step

4
Now is the time for you to use
all what you’ve learned about
your ADHD and put it together
to help you learn how to cope
with it and manage your
symptoms.

Use the tools below to set goals and reach them

 ACTION

BRAINSTORMING
ACTION BRAINSTORMING CAN HELP IDENTIFY WHAT THINGS ARE
HELPING OR STOPPING YOU FROM ACHIEVING YOUR GOALS.

MY GOAL:

STOP
DOING

DO
LESS OF

KEEP
DOING

DO
MORE OF

START
DOING

ALIGN WITH CLARITY WORKBOOK

 Every moment is an
opportunity to change
your perspective.
Monthly Planner
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY

Notes:
 Weekly Planner

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY
 7 DAY

HABIT TRACKER
KEEPING TRACK OF YOUR HABITS CAN HELP YOU STAY ON TRACK AND
ACHIEVE YOUR GOALS. FILL OUT YOUR TOP 12 GOALS AND MARK THEM
OFF EACH DAY YOU SUCCESSFULLY COMPLETE THEM.

WEEK OF:

HABIT / SELF-CARE STEP S M T W T F S

01
02
03
04
05
06
07
08
09
10
11

12

REFLECTION NOTES

ALIGN WITH CLARITY WORKBOOK

 P A R T 3

Explore ADHD
Life Coaching
 Your dream life
is calling
ADHD coaching is a specialized
form of coaching designed to help
individuals with Attention Deficit
Hyperactivity Disorder (ADHD)
develop strategies, skills, and habits
to better manage their symptoms
and achieve their personal and
professional goals.
BOOK A FREE
CONSULTATION

Are you still stuck? I am here to help you

design the life that you desire. With a
coaching plan designed uniquely for
your unique challenges and needs you
can reach clarity and fulfillment.

Zeinab Mokdad
ADHD Life Coach
alignwithclarity.com

“Rising Together from the Darkness of Confusion”

 3 STEP

PROCESS

N E
O
P
E

BOOK YOUR FREE INITIAL CONSULTATION!

ST

WE WILL HAVE A 30 MINS CALL TO DISCUSS

YOUR CHALLENGES AND GIVE AN OVERVIEW
ABOUT ADHD COACHING AND WHAT TO
EXPECT FROM IT

ST
EP
T

W
BOOK A STRATEGY AND PLANNING SESSION

O
IN THIS 90-MINUTE SESSION WE DIVE IN
MORE IN YOUR MOST STRESSFUL SYMPTOMS,
EXPLORE THE TOOLS THAT YOU ALREADY
USED, AND SET UP THE GOALS OF THE
COACHING PARTNERSHIP.

E E
H R
T
P CHOOSE A PACKAGE
E
ST

VISIT OUR WEBSITE

WWW.ALIGNWITHCLARITY.COM AND FIND
THE PACKAGE THAT WOULD WORK THE BEST
FOR YOU AND EXPLORE THE MAGIC OF
COACHING!

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 Coaching Goals

Date: / /

This section will make it easier for you to identify the core
problem and chart a way forward. Write down the goal you'd
want to achieve and write why is it important for you. Write the
measurable outcome would mean you've succeeded or that you're
on the right path?

Goal 1 : Why it's important :

Measurable Outcome :

Goal 2 : Why it's important :

Measurable Outcome :

Goal 3 : Why it's important :

Measurable Outcome :

2021
 Escaping Comfort Zone

Date: / /

Why do you avoid going out of your comfort zone? What are your
biggest fears about the things that are out of your comfort zone?

How can you reframe/overcome the fears and obstacles you

outlines in the previous question?

What new things can you try to solve your problems/achieve

your goals?

What kind of things will you be missing out on if you only stay in
your comfort & fear zone? How will your life look like in 1/3/10
years' time?

How will your life look like in 1/3/10 years' time when you decide
to venture out in the learning and growth zone?
WEEKLY
SUCCESS
Planner
Date:

My Top 3 Priorities My Quarterly Goals

What I Must Remember Obstacles:

Distractions:

Action Steps:

Productivity Accelerators
WEEKLY REVIEW
What have I achieved this week?

What have I learned this week?

What could I do differently next week?

Thank-you!
I'm so excited to continue working with you,
please reach out to learn more.

Contact:
alignwithclarity.com
[email protected]