The Focus Compass – ADHD Executive Function Workbook for Adults & Teens | Printable ADHD Planner & Worksheets (US Letter + A4)

The Focus Compass is a 36-page ADHD executive function workbook for teens and adults who want to understand how their brain works and turn that understanding into routines, strategies and tools that actually stick. Clear illustrated explanations sit side by side with practical worksheets, trackers and planners, so you learn something and use it on the same page. Print it at home in US Letter or A4, or write on it digitally in GoodNotes, Notability, Xodo or any PDF annotation app.

What this ADHD executive function workbook does

Most ADHD resources either explain the science or hand you a planner. This workbook does both. It starts by explaining ADHD, its three presentations and the eight executive functions in plain language. Then it helps you map your own profile, find your two biggest challenge areas and test strategies for them one week at a time. By the end, you have a personal coping toolkit and an ADHD support plan you can share with the people who help you.

Who it is for

• Adults and teens with ADHD, or anyone who suspects they have it
• People newly diagnosed who want to understand what it means day to day
• Parents, partners and friends who want to understand someone they love
• Counselors, coaches and teachers who want ready-made worksheets for individual clients or students

Main benefits

• Understand yourself without blame. Learn why starting, timing and focusing feel hard, and why that is not laziness.
• Know where to start. The executive function self-rating shows exactly which skills to work on first.
• Test, don’t guess. Trackers turn vague feelings (“I’m always late”) into patterns you can plan around.
• Calm the overwhelm. Step-by-step tools for big feelings, impulses and those “everything is too much” moments.
• Speak up with confidence. A fill-in script makes asking for adjustments at work or school much easier.

Features

Part 1 · Understanding ADHD

• What ADHD is and its three presentations, with a strengths reflection
• ADHD and the developing brain, with a large original brain illustration and labeled regions
• Myths vs. facts
• The 8 executive functions explained
• My Executive Function Profile: a 1–5 self-rating you can repeat after four weeks
• My Strengths checklist

Part 2 · Getting Things Done

• Getting started: six task-initiation strategies
• Break It Down task planner with time guesses and tick boxes
• Priority matrix: Do it now, Plan it, Ask or shrink it, Drop it
• Time Awareness Tracker for time blindness (guess vs. actual)
• Morning and evening Routine Builder, Reminder System planner and Weekly Planner

Part 3 · Attention & Focus

• Focus-friendly space checklist and focus methods to test
• Distraction Log
• Switching between tasks plan with a hyperfocus check-in

Part 4 · Emotions & Impulses

• Five-level feelings thermometer with your own action plan
• S.T.O.P. pause plan and impulse log
• Overwhelm reset with brain dump and a rejection-sensitivity reflection

Part 5 · Relationships

• Communication tips and relationship check-in
• Asking for adjustments: ideas list plus a fill-in request script

Part 6 · Toolkit & Plan

• Coping toolkit and dopamine menu
• One-week strategy tracker and 30-day habit tracker
• Energy, sleep & body log
• Bills & life admin tracker with a currency box, so you can use your own currency
• Monthly reflection, ADHD support plan and wins journal

Extras

• Four cut-out quick-reference cards, a notes page, resources and license

What’s included

• The Focus Compass workbook, US Letter PDF (8.5 × 11 in, 36 pages)
• The Focus Compass workbook, A4 PDF (210 × 297 mm, 36 pages)
• Illustrated user guide (DOCX) with setup steps, tips, troubleshooting and FAQ

How it works

1. Learn: read Part 1 to understand ADHD and executive functions.
2. Map: complete your Executive Function Profile and strengths.
3. Try: pick one or two strategy pages and test them with the One-Week Strategy Tracker.
4. Plan: build your coping toolkit and ADHD support plan.

The clickable Contents page lets you jump to any section, and every page has a “Contents” button to bring you back.

File formats & software requirements

• PDF files open in any PDF reader (Adobe Acrobat Reader, Preview, browsers).
• For digital writing, use a tablet app that supports PDF annotation, such as GoodNotes, Notability or Xodo.
• The user guide is a DOCX file that opens in Microsoft Word, Google Docs, Pages or LibreOffice.
• The workbook pages are designed for handwriting or stylus use; they are not fillable form fields.

Customization

Print only the pages you need, as often as you need them. Reprint trackers every week, bind pages in a ring binder, or duplicate pages inside your note-taking app. Use colored pens to match the section colors and make the workbook your own.

Digital download

This is an instant digital download. No physical item will be shipped. After payment, you can download your files from your order confirmation and account page.

Use cases

• Planning a calmer morning routine so you leave the house on time
• Breaking down a task you have avoided for weeks, such as taxes or a big project
• Preparing for a conversation with your manager or teacher about adjustments
• Working through a session with a counselor or ADHD coach
• Understanding a newly diagnosed teen or partner

FAQ

Is this ADHD workbook for adults or teens?

Both. The language is clear and friendly for teens and adults alike.

Can I use it in GoodNotes or on an iPad?

Yes. Import the PDF into GoodNotes, Notability or any PDF annotation app. The Contents links let you jump between pages.

Which paper size should I print?

US Letter for the USA and Canada; A4 for most other countries. Both are included.

Is this a diagnostic tool?

No. It is an educational self-help resource and does not replace assessment or treatment by a qualified professional.

Can therapists or teachers use it?

Yes. You may print pages for individual clients or students you work with directly. Sharing or reselling the files is not allowed.

Can I type into the pages?

The pages are made for handwriting. Most PDF apps let you add text boxes if you prefer to type.

Will anything be shipped?

No. This is a digital download only.

License: personal use. © Taskdale. Please do not resell, share or redistribute the files.