Time Tools Guide: ADHD-Friendly, Neurodivergent Time Management Workbook

Time isn’t the enemy — but for neurodivergent brains, it can feel that way.

Whether you struggle with time blindness, hyperfocus, schedule shame, or burnout, this printable guide offers 12 flexible tools to help you build a kinder, more supportive relationship with time.

The Time Tools Guide is a 60+ page digital workbook designed with ADHD, executive function challenges, and chronic overwhelm in mind. Instead of rigid planners or productivity hacks, it offers gentle time management strategies that meet you where you are — rooted in rhythm, nervous system regulation, and real-life experimentation.

What’s Inside:

• 12 Neurodivergent-Informed Time Strategies, including:

  • The Gentle Time Audit

  • Visual Timers & Time Containers

  • Body Clock Mapping

  • Task Menus, Buffer Zones, Soft Routines, and more

• Printable Worksheets for Each Tool
  Visual, fillable pages to help you reflect, plan, and adapt

• Reflection Prompts to guide insight without pressure

• No “right way” to use it — start anywhere, go at your pace

Created For:

• Neurodivergent adults (ADHD, Autism, SPD, C-PTSD, etc.)

• Burnt-out professionals trying to rebuild trust with time

• Anyone seeking alternatives to rigid routines or hustle culture

• People who’ve tried “all the planners” and still feel stuck

You’ll Receive:

• Instant access to a fillable PDF guide (60+ pages)

• Lifetime use — return to the tools whenever you need a reset

• Permission to print pages for personal use as often as you like