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ADHD routine sheets · Emotion regulation cards · Weekly observation log · Monthly goal sheet
ADHD EVIDENCE
5
Resource types
12
Emotion regulation cards
A4
Print optimized
📅 Morning routine sheet (07:00–09:00)
Monday–Friday morning routine — check each box when complete
Time
Mon
Tue
Wed
Thu
Fri
07:00
Wake & bed □
Wake & bed □
Wake & bed □
Wake & bed □
Wake & bed □
07:20
Wash & brush □
Wash & brush □
Wash & brush □
Wash & brush □
Wash & brush □
07:40
Morning meds □
Morning meds □
Morning meds □
Morning meds □
Morning meds □
08:00
Breakfast □
Breakfast □
Breakfast □
Breakfast □
Breakfast □
08:20
Bag check □
Bag check □
Bag check □
Bag check □
Bag check □
08:40
Leave for school □
Leave for school □
Leave for school □
Leave for school □
Leave for school □
📅 After-school routine sheet (15:00–18:00)
Time
Mon
Tue
Wed
Thu
Fri
15:00
Home & snack □
Home & snack □
Home & snack □
Home & snack □
Home & snack □
15:30
Free time □
Free time □
Free time □
Free time □
Free time □
16:00
Homework start □
Homework start □
Homework start □
Homework start □
Homework start □
17:00
Homework done □
Homework done □
Homework done □
Homework done □
Homework done □
17:30
Free play □
Free play □
Free play □
Free play □
Free play □
📅 Evening routine sheet (18:00–21:00)
Time
Mon
Tue
Wed
Thu
Fri
18:00
Dinner □
Dinner □
Dinner □
Dinner □
Dinner □
18:30
Evening meds □
Evening meds □
Evening meds □
Evening meds □
Evening meds □
19:00
Reading / calm □
Reading / calm □
Reading / calm □
Reading / calm □
Reading / calm □
19:30
Shower / bath □
Shower / bath □
Shower / bath □
Shower / bath □
Shower / bath □
20:00
Bedtime prep □
Bedtime prep □
Bedtime prep □
Bedtime prep □
Bedtime prep □
20:30
Lights out □
Lights out □
Lights out □
Lights out □
Lights out □
🎴 Emotion regulation cards (all 12)
When you notice the feeling, pick a card and try the suggested step
Angry
Step away briefly
and drink water
and drink water
Anxious
Breathe in 4 sec
out 4 sec × 3
out 4 sec × 3
Zoned out
Set a 5-min timer
one tiny first step
one tiny first step
Sad
Write 3 sentences
in a feelings journal
in a feelings journal
Overwhelmed
Write “only one thing
right now” on paper
right now” on paper
Low energy
5-min stretch
then one small goal
then one small goal
Can’t focus
10 min focus timer
→ 2 min break (repeat)
→ 2 min break (repeat)
Irritable
Tight fists, then
release × 5
release × 5
Overexcited
Slow breaths
lower your voice
lower your voice
Struggling
Tell someone you trust
“This is hard.”
“This is hard.”
Calm
Name 3 things
you’re grateful for
you’re grateful for
✏️
My own card
Write your steps here
📋 Weekly observation log
Brief daily notes on focus, mood, and events (1 = very low, 5 = very high)
| Date | Wake time | Focus (1–5) |
Homework done □ |
Mood | Notes |
|---|---|---|---|---|---|
| Mon ____ | |||||
| Tue ____ | |||||
| Wed ____ | |||||
| Thu ____ | |||||
| Fri ____ | |||||
| Sat–Sun ____ |
🎯 Monthly goal sheet
This month’s goal (____ year ____ month) — start small and specific
One routine to focus on this month:
_______________________________________
Reward I’ll give myself if I meet the goal:
_______________________________________
Month-end reflection (wins / improvements):
📝 One-line daily note
Date: ________ | One thing I did well today
Evidence Sources
AAP Clinical Practice Guideline (2019) — DOI: 10.1542/peds.2019-2528 | NICE Guideline NG87 (2018/2024) — nice.org.uk/guidance/ng87 | DBT Skills Linehan (2015) — basis for emotion regulation cards
AAP Clinical Practice Guideline (2019) — DOI: 10.1542/peds.2019-2528 | NICE Guideline NG87 (2018/2024) — nice.org.uk/guidance/ng87 | DBT Skills Linehan (2015) — basis for emotion regulation cards
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