"ADHD and Chill: The 60-Second Daily Reset (Yes, Really!)"

Hey there, fellow expert procrastinator!
Welcome to the ADHD and Chill worksheet—a casual, zero-pressure way to build structure into your day without making it feel like actual work. This worksheet is all about easy wins, like micro-tasks that you can knock out in under a minute and feel like a productivity wizard (even when you're mostly just vibing). Let's dive in!

Step 1: The Morning "Whatever" Routine

(Time to complete: 60 seconds, tops)

The Bare Minimum You Need:

Stretch like a lazy cat for 10 seconds (bonus points if you yawn dramatically).
Grab a drink of anything—water, coffee, or maybe that half-finished soda you left on your desk yesterday.
Check one thing off a list. It could literally be "Get out of bed" or "Breathe." Congrats, you’ve already won the morning.

(Imagine a little doodle of a coffee cup with sunglasses, saying “I got you!”)

Step 2: The Midday "Check-In Without Stressin'"

(Time to complete: 45 seconds)

Your Only Mission:

Take a deep breath—in through the nose, out through the mouth. Now you’re officially meditating. Namaste, ADHD Zen Master.
Do a 10-second cleanup. Yes, TEN. Put away one item, even if it’s just your shoes that have been chilling in the middle of the floor for days. You’ll feel like an organizational ninja.
Stretch again, but this time, try to touch your toes. If you can't, just give yourself an imaginary high-five.

(Doodle: A ninja vacuuming with one hand, holding a sword in the other, caption: "Productivity? I don’t even break a sweat.")

Step 3: Evening "Cool-Down Countdown"

(Time to complete: 60 seconds max)

Quick Cool-Down Hack:

Write down 3 good things about your day. One of them can be "I survived." Honestly, that counts.
Plan your next move—write ONE thing you’ll do tomorrow, like “wake up” or “put on socks.” That way, when you do it, you’re ahead of the game already.
Zone out for a minute with your favorite funny meme or video. Laughter is legit therapy!

(Doodle: A brain sitting on a couch, scrolling on its phone, captioned: "Recharging… with memes.")

The 60-Second Fixer-Up for When You’re Feeling Overwhelmed:

(Time to complete: Less than 60 seconds. Promise.)

We all get those moments where it feels like our brain is on fast-forward and pause at the same time. When that happens:

Look around. Find one thing in the room that makes you smile (or at least not cringe). Could be a cool poster, a snack, or your pet being ridiculously cute.
Say out loud what you're feeling. ("I’m stressed," or "I don't wanna adult right now.") Acknowledging it is the first step to squashing it.
Grab your Pretherapy Box (yes, I said box!). This is where the real magic starts. Inside, you've got easy-to-use tools—things like stress balls, fidget spinners, maybe even some fun doodles from this very worksheet. These are little helpers that prepare you before you need to repair.

Your Pretherapy Box is like a personal toolkit, loaded with quick hacks and tricks to help you handle the ups and downs. Think of it as DIY therapy—a way to get you practicing coping skills that make life smoother before things get too rocky.

So, what's in the Pretherapy Box, you ask?
Great question, brainiac! Inside, you’ll find tips, tools, and tiny tasks that give your brain that "I'm actually capable" feeling without the overwhelm. It’s all about preparing before you need to repair—like a first-aid kit for your mental game. With this box, you’ll pick up ADHD-friendly habits that stick, so you can save the full-on therapy for when it’s really needed.

(Final doodle: A superhero version of yourself, holding the Pretherapy Box, cape flying, with the slogan “Prepared to Repair!”)

Remember: You’re not lazy, broken, or unmotivated. You’ve just got a fast brain that needs a little finesse. This worksheet is your ultimate ADHD cheat sheet to keep things easy, light, and fun while helping you build the structure you didn’t even know you wanted.