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Hi, This is Dr Anu. I’m a licensed independent clinical social

JAN
worker/therapist and the owner of Onestopadhd!

My own difficulties with anxiety, depression, and life challenges

FEB
led me to this profession. There’s freedom in owning this. I was
able to discover in life that relief and recovery are possible! My

MAR
mission for the past 10+ years has been to take my struggles
and turn it into healing for someone else.

APR
Have you been scared to let someone know you’re struggling
because of fear of what they might think? Even if you don’t have

MAY
classic depression or anxiety. Let’s be real, life can be stressful!
Overwhelming at times. As a therapist,

JUN
I’m here to tell you that everyone has struggles! Even if they
don’t look exactly like yours. Sometimes we need some help or

JUL
even just a listening ear. There is bravery in reaching out.
Sometimes that’s the hardest step. I’m here to help.

AUG
I'm a fellow ADHDer with a mind that runs faster than a quick-
dry nail polish. I have figured out how to master my ADHD brain
SEP

through self-care, intentional productivity and simple lifestyle

adjustments and I'm here to help you do the same. Let’s work
OCT

together to design a life that aligns to your strengths, values

and interests so you can avoid burnout and boredom.
NOV
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2024
JAN UARY F EB RUARY MAR C H

S M T W T F S S M T W T F S S M T W T F S

JAN
1 2 3 4 5 6 W1 1 2 3 W1 1 2 W1

7 8 9 10 11 12 13 W2 4 5 6 7 8 9 10 W2 3 4 5 6 7 8 9 W2

14 15 16 17 18 19 20 W3 11 12 13 14 15 16 17 W3 10 11 12 13 14 15 16 W3

21 22 23 24 25 26 27 W4 18 19 20 21 22 23 24 W4 17 18 19 20 21 22 23 W4

FEB
28 29 30 31 W5 25 26 27 28 29 W5 24 25 26 27 28 29 30 W5

31 W6

AP R IL M AY JUN E

MAR
S M T W T F S S M T W T F S S M T W T F S

1 2 3 4 5 6 W1 1 2 3 4 W1 1 W1

7 8 9 10 11 12 13 W2 5 6 7 8 9 10 11 W2 2 3 4 5 6 7 8 W2

APR
14 15 16 17 18 19 20 W3 12 13 14 15 16 17 18 W3 9 10 11 12 13 14 15 W3

21 22 23 24 25 26 27 W4 19 20 21 22 23 24 25 W4 16 17 18 19 20 21 22 W4

28 29 30 W5 26 27 28 29 30 31 W5 23 24 25 26 27 28 29 W5

MAY
30 W6

JUL Y AUG US T S EP TEMBER

S M T W T F S S M T W T F S S M T W T F S

JUN
1 2 3 4 5 6 W1 1 2 3 W1 1 2 3 4 5 6 7 W1

7 8 9 10 11 12 13 W2 4 5 6 7 8 9 10 W2 8 9 10 11 12 13 14 W2

14 15 16 17 18 19 20 W3 11 12 13 14 15 16 17 W3 15 16 17 18 19 20 21 W3

JUL
21 22 23 24 25 26 27 W4 18 19 20 21 22 23 24 W4 22 23 24 25 26 27 28 W4

28 29 30 31 W5 25 26 27 28 29 30 31 W5 29 30 W5

AUG
O C TO B ER N O V EM B ER DEC EMBER

S M T W T F S S M T W T F S S M T W T F S

1 2 3 4 5 W1 1 2 2 3 4 5 6 7 W1
SEP
W1 1

6 7 8 9 10 11 12 W2 3 4 5 6 7 8 9 W2 8 9 10 11 12 13 14 W2

13 14 15 16 17 18 19 W3 10 11 12 13 14 15 16 W3 15 16 17 18 19 20 21 W3

20 21 22 23 24 25 26 W4 17 18 19 20 21 22 23 W4 22 23 24 25 26 27 28 W4
OCT

27 28 29 30 31 W5 24 25 26 27 28 29 30 W5 29 30 31 W5

NOTE
NOV
DEC

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 INDEX

2024
YEAR AT A GLANCE BRAIN DUMP HABIT TRACKER

CALENDAR-2024 JAN FEB MAR APR JAN FEB MAR APR

KEY DATES MAY JUN JUL AUG MAY JUN JUL AUG

JAN
VISION BOARD SEP OCT NOV DEC SEP OCT NOV DEC

MONTH AT A GLANCE ADHD SYMPTOMS MONTHLY REVIEW

QUARTER 1 (JAN-MAR) JAN FEB MAR APR JAN FEB MAR APR

FEB
QUARTER 2 (APR-JUN) MAY JUN JUL AUG MAY JUN JUL AUG

QUARTER 3 (JUL-SEP) SEP OCT NOV DEC SEP OCT NOV DEC

QUARTER 4(OCT-DEC)

MAR
NEUROLOGY HEALTHY HABITS

SELF-CARE STOP-THINK-ACT GOAL PLANNER

ADHD SELF-CARE ROUTINE ANXIOUS FEELINGS REMEDIES PROJECT PLANNER

APR
ALL ABOUT ME THE CYCLE OF WORRY ADHD COACHING LOG

EXERCISE + ADHD ROADMAP FOR DIFFICULT EMOTIONS HEALTHY HABIT VISUALIZATION

FITNESS TRACKER OVERCOMING FEARS REFRAME YOUR LIMITING BELIEFS

MAY
SLEEP TRACKER SYMMETRY DRAWING STRESS -RELIEF ADHD WHEEL OF LIFE

ADHD MOOD TRACKER MINDFULNESS COLORING BOOK SELF-DISCOVERY JOURNAL

SCREEN TIME MONITOR THERAPY REFLECTION HAPPY CHEMICALS (D.O.S.E.)

JUN
ADHD COACHING INSIGHT & LEARNING REFRAME NEGATIVE MINDSET
POMODORO TRACKER

THERAPY SESSION NOTES ADHD BEHAVIOR TRACKER

FINANCE
DOCTOR VISITS SELF-MOTIVATION WORKSHEET

JUL
ADHD MONEY TIPS
MEDICATION ROUTINE NO CONTROL V/S CONTROL
YEARLY FINANCE OVERVIEW
MEDICATION TRACKER(JAN-DEC) ADHD RECALL SUPPORT
BANK INFORMATION
FIRST AID INFO ADHD: HYPER-FOCUS

AUG
SAVINGS TRACKER
ADHD-AFFIRMATION REMEMBER STUFF
DEBT PAYOFF
THINGS TO DO ADHD SCIENCE TIPS
MONTHLY FINANCE
MY TOP PRIORITY CHECK -LIST 7 RULES OF LIFE
SEP

EXPENSE TRACKER
CHORES & CLEANING MY SHOPPING LIST

SPENDING HABIT TRACKER

PLANT WELLNESS LOG DELIVERY TRACKER

SINKING FUNDS TRACKER

OCT

GROCERY LIST CREDENTIAL MANAGER

BILL TRACKER
MEAL PLANNER SOCIAL CIRCLE

WISH LIST
RECIPE LOG BOOK REVIEW
NOV

AFTER PAY TRACKER

MIND MAP READING TRACKER

PET FEEDING TRACKER NO SPENDING TRACKER

MY FAVORITE PLAYLIST

TIME TRACKER EMERGENCY CONTACT

CUSTOM SECTIONS + NOTE PAPER
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PODCASTS SOCIAL MEDIA MESSAGE TRACKER

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2024
SUN MON TUE WED THU FRI SAT
1 2 3 4 5 6
WEEK 1

JAN
7 8 9 10 11 12 13
WEEK 2

FEB
14 15 16 17 18 19 20

MAR
WEEK 3

21 22 23 24 25 26 27

APR
WEEK 4

MAY
28 29 30 31
WEEK 5

JUN
JUL
TO-DO ADHD-AFFIRMATION

AUG
SEP
OCT
NOV
DEC

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2024
31 SUN 05 FRI

JAN
FEB
01 MON 06 SAT

MAR
APR
02 TUE
TOP PRIORITIES THIS WEEK

MAY
JUN
03 WED SOMETIMES THIS WEEK

JUL
AUG
04 THU WHAT CAN I DO FOR THE NEXT WEEK?

SEP
OCT

J AN UARY
SANDBOX
S M T W T F S

1 2 3 4 5 6 W1
NOV

7 8 9 10 11 12 13 W2

14 15 16 17 18 19 20 W3

21 22 23 24 25 26 27 W4

28 29 30 31 W5
DEC

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2024
07 SUN 12 FRI

JAN
FEB
08 MON 13 SAT

MAR
APR
09 TUE
TOP PRIORITIES THIS WEEK

MAY
JUN
10 WED SOMETIMES THIS WEEK

JUL
AUG
11 THU WHAT CAN I DO FOR THE NEXT WEEK?

SEP
OCT

J AN UARY
SANDBOX
S M T W T F S

1 2 3 4 5 6 W1
NOV

7 8 9 10 11 12 13 W2

14 15 16 17 18 19 20 W3

21 22 23 24 25 26 27 W4

28 29 30 31 W5
DEC

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14 SUN 19 FRI

JAN
FEB
15 MON 20 SAT

MAR
APR
16 TUE
TOP PRIORITIES THIS WEEK

MAY
JUN
17 WED SOMETIMES THIS WEEK

JUL
AUG
18 THU WHAT CAN I DO FOR THE NEXT WEEK?

SEP
OCT

J AN UARY
SANDBOX
S M T W T F S

1 2 3 4 5 6 W1
NOV

7 8 9 10 11 12 13 W2

14 15 16 17 18 19 20 W3

21 22 23 24 25 26 27 W4

28 29 30 31 W5
DEC

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2024
21 SUN 26 FRI

JAN
FEB
22 MON 27 SAT

MAR
APR
23 TUE
TOP PRIORITIES THIS WEEK

MAY
JUN
24 WED SOMETIMES THIS WEEK

JUL
AUG
25 THU WHAT CAN I DO FOR THE NEXT WEEK?

SEP
OCT

J AN UARY
SANDBOX
S M T W T F S

1 2 3 4 5 6 W1
NOV

7 8 9 10 11 12 13 W2

14 15 16 17 18 19 20 W3

21 22 23 24 25 26 27 W4

28 29 30 31 W5
DEC

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JANUARY 2024 • W1 W2 W3 W4 W5

2024
28 SUN 02 FRI

JAN
FEB
29 MON 03 SAT

MAR
APR
30 TUE TOP PRIORITIES THIS WEEK

MAY
JUN
31 WED SOMETIMES THIS WEEK

JUL
AUG
01 THU WHAT CAN I DO FOR THE NEXT WEEK?

SEP
OCT

J AN UARY
SANDBOX
S M T W T F S

1 2 3 4 5 6 W1
NOV

7 8 9 10 11 12 13 W2

14 15 16 17 18 19 20 W3

21 22 23 24 25 26 27 W4

28 29 30 31 W5
DEC

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2024
01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

TODAY’S FOCUS:

DO IT:

JAN
FEB
SCHEDULE FOR TODAY

4:00 AM TOP PRIORITIES:

5:00 AM

MAR
6:00 AM

7:00 AM

8:00 AM TO-DO LIST

APR
WATER

9:00 AM
MOOD
10:00 AM

MAY
11:00 AM MEALS LOG

12:00 PM B

1:00 PM L

JUN
2:00 PM D

3:00 PM S

4:00 PM

JUL
FOR TOMORROW:
5:00 PM

6:00 PM

AUG
7:00 PM

8:00 PM

9:00 PM REWARD: SEP

10:00 PM

11:00 PM
TODAY I’M GRATEFUL FOR:
OCT

12:00 AM

BRAIN DUMP:
NOV

TODAY ENERGY LEVEL HOW DID YOU FEEL OVERALL TODAY?

DEC

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2024
01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

TODAY’S FOCUS:

DO IT:

JAN
FEB
SCHEDULE FOR TODAY

4:00 AM TOP PRIORITIES:

5:00 AM

MAR
6:00 AM

7:00 AM

8:00 AM TO-DO LIST

APR
WATER

9:00 AM
MOOD
10:00 AM

MAY
11:00 AM MEALS LOG

12:00 PM B

1:00 PM L

JUN
2:00 PM D

3:00 PM S

4:00 PM

JUL
FOR TOMORROW:
5:00 PM

6:00 PM

AUG
7:00 PM

8:00 PM

9:00 PM REWARD: SEP

10:00 PM

11:00 PM
TODAY I’M GRATEFUL FOR:
OCT

12:00 AM

BRAIN DUMP:
NOV

TODAY ENERGY LEVEL HOW DID YOU FEEL OVERALL TODAY?

DEC

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2024
01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

TODAY’S FOCUS:

DO IT:

JAN
FEB
SCHEDULE FOR TODAY

4:00 AM TOP PRIORITIES:

5:00 AM

MAR
6:00 AM

7:00 AM

8:00 AM TO-DO LIST

APR
WATER

9:00 AM
MOOD
10:00 AM

MAY
11:00 AM MEALS LOG

12:00 PM B

1:00 PM L

JUN
2:00 PM D

3:00 PM S

4:00 PM

JUL
FOR TOMORROW:
5:00 PM

6:00 PM

AUG
7:00 PM

8:00 PM

9:00 PM REWARD: SEP

10:00 PM

11:00 PM
TODAY I’M GRATEFUL FOR:
OCT

12:00 AM

BRAIN DUMP:
NOV

TODAY ENERGY LEVEL HOW DID YOU FEEL OVERALL TODAY?

DEC

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2024
01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

TODAY’S FOCUS:

DO IT:

JAN
FEB
SCHEDULE FOR TODAY

4:00 AM TOP PRIORITIES:

5:00 AM

MAR
6:00 AM

7:00 AM

8:00 AM TO-DO LIST

APR
WATER

9:00 AM
MOOD
10:00 AM

MAY
11:00 AM MEALS LOG

12:00 PM B

1:00 PM L

JUN
2:00 PM D

3:00 PM S

4:00 PM

JUL
FOR TOMORROW:
5:00 PM

6:00 PM

AUG
7:00 PM

8:00 PM

9:00 PM REWARD: SEP

10:00 PM

11:00 PM
TODAY I’M GRATEFUL FOR:
OCT

12:00 AM

BRAIN DUMP:
NOV

TODAY ENERGY LEVEL HOW DID YOU FEEL OVERALL TODAY?

DEC

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2024
01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

TODAY’S FOCUS:

DO IT:

JAN
FEB
SCHEDULE FOR TODAY

4:00 AM TOP PRIORITIES:

5:00 AM

MAR
6:00 AM

7:00 AM

8:00 AM TO-DO LIST

APR
WATER

9:00 AM
MOOD
10:00 AM

MAY
11:00 AM MEALS LOG

12:00 PM B

1:00 PM L

JUN
2:00 PM D

3:00 PM S

4:00 PM

JUL
FOR TOMORROW:
5:00 PM

6:00 PM

AUG
7:00 PM

8:00 PM

9:00 PM REWARD: SEP

10:00 PM

11:00 PM
TODAY I’M GRATEFUL FOR:
OCT

12:00 AM

BRAIN DUMP:
NOV

TODAY ENERGY LEVEL HOW DID YOU FEEL OVERALL TODAY?

DEC

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2024
01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

TODAY’S FOCUS:

DO IT:

JAN
FEB
SCHEDULE FOR TODAY

4:00 AM TOP PRIORITIES:

5:00 AM

MAR
6:00 AM

7:00 AM

8:00 AM TO-DO LIST

APR
WATER

9:00 AM
MOOD
10:00 AM

MAY
11:00 AM MEALS LOG

12:00 PM B

1:00 PM L

JUN
2:00 PM D

3:00 PM S

4:00 PM

JUL
FOR TOMORROW:
5:00 PM

6:00 PM

AUG
7:00 PM

8:00 PM

9:00 PM REWARD: SEP

10:00 PM

11:00 PM
TODAY I’M GRATEFUL FOR:
OCT

12:00 AM

BRAIN DUMP:
NOV

TODAY ENERGY LEVEL HOW DID YOU FEEL OVERALL TODAY?

DEC

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2024
01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

TODAY’S FOCUS:

DO IT:

JAN
FEB
SCHEDULE FOR TODAY

4:00 AM TOP PRIORITIES:

5:00 AM

MAR
6:00 AM

7:00 AM

8:00 AM TO-DO LIST

APR
WATER

9:00 AM
MOOD
10:00 AM

MAY
11:00 AM MEALS LOG

12:00 PM B

1:00 PM L

JUN
2:00 PM D

3:00 PM S

4:00 PM

JUL
FOR TOMORROW:
5:00 PM

6:00 PM

AUG
7:00 PM

8:00 PM

9:00 PM REWARD: SEP

10:00 PM

11:00 PM
TODAY I’M GRATEFUL FOR:
OCT

12:00 AM

BRAIN DUMP:
NOV

TODAY ENERGY LEVEL HOW DID YOU FEEL OVERALL TODAY?

DEC

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2024
01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

TODAY’S FOCUS:

DO IT:

JAN
FEB
SCHEDULE FOR TODAY

4:00 AM TOP PRIORITIES:

5:00 AM

MAR
6:00 AM

7:00 AM

8:00 AM TO-DO LIST

APR
WATER

9:00 AM
MOOD
10:00 AM

MAY
11:00 AM MEALS LOG

12:00 PM B

1:00 PM L

JUN
2:00 PM D

3:00 PM S

4:00 PM

JUL
FOR TOMORROW:
5:00 PM

6:00 PM

AUG
7:00 PM

8:00 PM

9:00 PM REWARD: SEP

10:00 PM

11:00 PM
TODAY I’M GRATEFUL FOR:
OCT

12:00 AM

BRAIN DUMP:
NOV

TODAY ENERGY LEVEL HOW DID YOU FEEL OVERALL TODAY?

DEC

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2024
01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

TODAY’S FOCUS:

DO IT:

JAN
FEB
SCHEDULE FOR TODAY

4:00 AM TOP PRIORITIES:

5:00 AM

MAR
6:00 AM

7:00 AM

8:00 AM TO-DO LIST

APR
WATER

9:00 AM
MOOD
10:00 AM

MAY
11:00 AM MEALS LOG

12:00 PM B

1:00 PM L

JUN
2:00 PM D

3:00 PM S

4:00 PM

JUL
FOR TOMORROW:
5:00 PM

6:00 PM

AUG
7:00 PM

8:00 PM

9:00 PM REWARD: SEP

10:00 PM

11:00 PM
TODAY I’M GRATEFUL FOR:
OCT

12:00 AM

BRAIN DUMP:
NOV

TODAY ENERGY LEVEL HOW DID YOU FEEL OVERALL TODAY?

DEC

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2024
01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

TODAY’S FOCUS:

DO IT:

JAN
FEB
SCHEDULE FOR TODAY

4:00 AM TOP PRIORITIES:

5:00 AM

MAR
6:00 AM

7:00 AM

8:00 AM TO-DO LIST

APR
WATER

9:00 AM
MOOD
10:00 AM

MAY
11:00 AM MEALS LOG

12:00 PM B

1:00 PM L

JUN
2:00 PM D

3:00 PM S

4:00 PM

JUL
FOR TOMORROW:
5:00 PM

6:00 PM

AUG
7:00 PM

8:00 PM

9:00 PM REWARD: SEP

10:00 PM

11:00 PM
TODAY I’M GRATEFUL FOR:
OCT

12:00 AM

BRAIN DUMP:
NOV

TODAY ENERGY LEVEL HOW DID YOU FEEL OVERALL TODAY?

DEC

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2024
01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

TODAY’S FOCUS:

DO IT:

JAN
FEB
SCHEDULE FOR TODAY

4:00 AM TOP PRIORITIES:

5:00 AM

MAR
6:00 AM

7:00 AM

8:00 AM TO-DO LIST

APR
WATER

9:00 AM
MOOD
10:00 AM

MAY
11:00 AM MEALS LOG

12:00 PM B

1:00 PM L

JUN
2:00 PM D

3:00 PM S

4:00 PM

JUL
FOR TOMORROW:
5:00 PM

6:00 PM

AUG
7:00 PM

8:00 PM

9:00 PM REWARD: SEP

10:00 PM

11:00 PM
TODAY I’M GRATEFUL FOR:
OCT

12:00 AM

BRAIN DUMP:
NOV

TODAY ENERGY LEVEL HOW DID YOU FEEL OVERALL TODAY?

DEC

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2024
01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

TODAY’S FOCUS:

DO IT:

JAN
FEB
SCHEDULE FOR TODAY

4:00 AM TOP PRIORITIES:

5:00 AM

MAR
6:00 AM

7:00 AM

8:00 AM TO-DO LIST

APR
WATER

9:00 AM
MOOD
10:00 AM

MAY
11:00 AM MEALS LOG

12:00 PM B

1:00 PM L

JUN
2:00 PM D

3:00 PM S

4:00 PM

JUL
FOR TOMORROW:
5:00 PM

6:00 PM

AUG
7:00 PM

8:00 PM

9:00 PM REWARD: SEP

10:00 PM

11:00 PM
TODAY I’M GRATEFUL FOR:
OCT

12:00 AM

BRAIN DUMP:
NOV

TODAY ENERGY LEVEL HOW DID YOU FEEL OVERALL TODAY?

DEC

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2024
01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

TODAY’S FOCUS:

DO IT:

JAN
FEB
SCHEDULE FOR TODAY

4:00 AM TOP PRIORITIES:

5:00 AM

MAR
6:00 AM

7:00 AM

8:00 AM TO-DO LIST

APR
WATER

9:00 AM
MOOD
10:00 AM

MAY
11:00 AM MEALS LOG

12:00 PM B

1:00 PM L

JUN
2:00 PM D

3:00 PM S

4:00 PM

JUL
FOR TOMORROW:
5:00 PM

6:00 PM

AUG
7:00 PM

8:00 PM

9:00 PM REWARD: SEP

10:00 PM

11:00 PM
TODAY I’M GRATEFUL FOR:
OCT

12:00 AM

BRAIN DUMP:
NOV

TODAY ENERGY LEVEL HOW DID YOU FEEL OVERALL TODAY?

DEC

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2024
01 02 03 04 05 06 07 08 09 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

TODAY’S FOCUS:

DO IT:

JAN
FEB
SCHEDULE FOR TODAY

4:00 AM TOP PRIORITIES:

5:00 AM

MAR
6:00 AM

7:00 AM

8:00 AM TO-DO LIST

APR
WATER

9:00 AM
MOOD
10:00 AM

MAY
11:00 AM MEALS LOG

12:00 PM B

1:00 PM L

JUN
2:00 PM D

3:00 PM S

4:00 PM

JUL
FOR TOMORROW:
5:00 PM

6:00 PM

AUG
7:00 PM

8:00 PM

9:00 PM REWARD: SEP

10:00 PM

11:00 PM
TODAY I’M GRATEFUL FOR:
OCT

12:00 AM

BRAIN DUMP:
NOV

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1:00 PM L

JUN
2:00 PM D

3:00 PM S

4:00 PM

JUL
FOR TOMORROW:
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AUG
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MAY
11:00 AM MEALS LOG

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1:00 PM L

JUN
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3:00 PM S

4:00 PM

JUL
FOR TOMORROW:
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AUG
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MAY
11:00 AM MEALS LOG

12:00 PM B

1:00 PM L

JUN
2:00 PM D

3:00 PM S

4:00 PM

JUL
FOR TOMORROW:
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AUG
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MAY
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12:00 PM B

1:00 PM L

JUN
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3:00 PM S

4:00 PM

JUL
FOR TOMORROW:
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AUG
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MAY
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12:00 PM B

1:00 PM L

JUN
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3:00 PM S

4:00 PM

JUL
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AUG
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MAY
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12:00 PM B

1:00 PM L

JUN
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3:00 PM S

4:00 PM

JUL
FOR TOMORROW:
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AUG
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MAY
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JUN
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3:00 PM S

4:00 PM

JUL
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AUG
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JUN
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4:00 PM

JUL
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AUG
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JUN
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3:00 PM S

4:00 PM

JUL
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AUG
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MAY
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JUN
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3:00 PM S

4:00 PM

JUL
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AUG
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MAY
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12:00 PM B

1:00 PM L

JUN
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3:00 PM S

4:00 PM

JUL
FOR TOMORROW:
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AUG
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MAY
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12:00 PM B

1:00 PM L

JUN
2:00 PM D

3:00 PM S

4:00 PM

JUL
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AUG
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MAY
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12:00 PM B

1:00 PM L

JUN
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3:00 PM S

4:00 PM

JUL
FOR TOMORROW:
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AUG
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MAY
11:00 AM MEALS LOG

12:00 PM B

1:00 PM L

JUN
2:00 PM D

3:00 PM S

4:00 PM

JUL
FOR TOMORROW:
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AUG
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MAY
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12:00 PM B

1:00 PM L

JUN
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3:00 PM S

4:00 PM

JUL
FOR TOMORROW:
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AUG
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12:00 PM B

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JUN
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3:00 PM S

4:00 PM

JUL
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AUG
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JUN
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4:00 PM

JUL
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4:00 PM

JUL
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4:00 PM

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WEEK 2

FEB
10 11 12 13 14 15 16

MAR
WEEK 3

17 18 19 20 21 22 23

APR
WEEK 4

MAY
24 25 26 27 28 29 30
WEEK 5

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31
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28 WED SOMETIMES THIS WEEK

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29 THU WHAT CAN I DO FOR THE NEXT WEEK?

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OCT

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24 25 26 27 28 29 30 W5
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SANDBOX
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OCT

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24 25 26 27 28 29 30 W5
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24 25 26 27 28 29 30 W5
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OCT

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24 25 26 27 28 29 30 W5
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4:00 PM

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4:00 PM

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WEEK 2

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15 WED SOMETIMES THIS WEEK

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WEEK 1

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2 3 4 5 6 7 8
WEEK 2

FEB
9 10 11 12 13 14 15

MAR
WEEK 3

17 18 19 20 21 22

APR
16
WEEK 4

MAY
23 24 25 26 27 28 29
WEEK 5

JUN
30
WEEK 6

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TO-DO ADHD-AFFIRMATION

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05 WED SOMETIMES THIS WEEK

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06 THU WHAT CAN I DO FOR THE NEXT WEEK?

SEP
OCT

J UN E
SANDBOX
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12 WED SOMETIMES THIS WEEK

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23 24 25 26 27 28 29 W5
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4:00 PM

JUL
FOR TOMORROW:
5:00 PM

6:00 PM

AUG
7:00 PM

8:00 PM

9:00 PM REWARD: SEP

10:00 PM

11:00 PM
TODAY I’M GRATEFUL FOR:
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12:00 AM

BRAIN DUMP:
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MAR
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APR
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9:00 AM
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MAY
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1:00 PM L

JUN
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3:00 PM S

4:00 PM

JUL
FOR TOMORROW:
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JAN
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5:00 AM

MAR
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7:00 AM

8:00 AM TO-DO LIST

APR
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9:00 AM
MOOD
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MAY
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12:00 PM B

1:00 PM L

JUN
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3:00 PM S

4:00 PM

JUL
FOR TOMORROW:
5:00 PM

6:00 PM

AUG
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8:00 PM

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10:00 PM

11:00 PM
TODAY I’M GRATEFUL FOR:
OCT

12:00 AM

BRAIN DUMP:
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5:00 AM

MAR
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7:00 AM

8:00 AM TO-DO LIST

APR
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9:00 AM
MOOD
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MAY
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12:00 PM B

1:00 PM L

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3:00 PM S

4:00 PM

JUL
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12:00 AM

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5:00 AM

MAR
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APR
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MAY
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12:00 PM B

1:00 PM L

JUN
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3:00 PM S

4:00 PM

JUL
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2024
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JAN
FEB
SCHEDULE FOR TODAY

4:00 AM TOP PRIORITIES:

5:00 AM

MAR
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7:00 AM

8:00 AM TO-DO LIST

APR
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9:00 AM
MOOD
10:00 AM

MAY
11:00 AM MEALS LOG

12:00 PM B

1:00 PM L

JUN
2:00 PM D

3:00 PM S

4:00 PM

JUL
FOR TOMORROW:
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6:00 PM

AUG
7:00 PM

8:00 PM

9:00 PM REWARD: SEP

10:00 PM

11:00 PM
TODAY I’M GRATEFUL FOR:
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12:00 AM

BRAIN DUMP:
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TODAY ENERGY LEVEL HOW DID YOU FEEL OVERALL TODAY?

DEC

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2024
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DO IT:

JAN
FEB
SCHEDULE FOR TODAY

4:00 AM TOP PRIORITIES:

5:00 AM

MAR
6:00 AM

7:00 AM

8:00 AM TO-DO LIST

APR
WATER

9:00 AM
MOOD
10:00 AM

MAY
11:00 AM MEALS LOG

12:00 PM B

1:00 PM L

JUN
2:00 PM D

3:00 PM S

4:00 PM

JUL
FOR TOMORROW:
5:00 PM

6:00 PM

AUG
7:00 PM

8:00 PM

9:00 PM REWARD: SEP

10:00 PM

11:00 PM
TODAY I’M GRATEFUL FOR:
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12:00 AM

BRAIN DUMP:
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TODAY ENERGY LEVEL HOW DID YOU FEEL OVERALL TODAY?

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MAY
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MAY
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SEP
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FEB
MAR
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MAY
JUN
JUL
AUG
BIRTHDAY BILL

SEP
OCT

NOTE
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MAR
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MAY
JUN
JUL
AUG
BIRTHDAY BILL

SEP
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NOTE
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MAY
JUN
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AUG
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SEP
OCT

NOTE
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MAY
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SEP
OCT

NOTE
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MAY
JUN
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AUG
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SEP
OCT

NOTE
NOV
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MAY
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SEP
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MAY
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AUG
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SEP
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MAY
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ADHD SYMPTOMS TRACKER

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Having ADHD can make it difficult to pay attention, control your energy, and avoid impulsive behavior. Our

JAN
ADHD Symptom Tracker will help you track which symptoms of ADHD you do over an entire month.
Directions: Each day for the next month, check each symptom of ADHD that you find yourself doing. This
can help you see where you need more work and where you are doing well.

FEB
SYMPTOMS 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

INATTENTION

MAR
D i ffi c ulty Su s taini ng

F o r getfulness

F r e quently L osing

APR
D i ffi c ulty O r g anizati on

O ften L o sing F o cus

Ea si l y Bo r ed

MAY
JUN
HYPERACTIVITY -IMPULSIVITY

T a l k s Exc essively

JUL
C a n't Pla y Q u ietly

D i ffi c ulty W a iting F o r T u r n

D i ffi c ulty In R e laxi ng

AUG
D i ffi c ulty In Sle eping

C a n't Sta y Seated W h en

Exp ected

Im p ul s ive D e cis ion - m aking SEP

T r o uble C o ntr olling

Im p ul ses So c ially
In ter rupts O r In tr udes O n
O ther s
OCT
NOV

MEDICATION NAME DOSAGE

DEC

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Having ADHD can make it difficult to pay attention, control your energy, and avoid impulsive behavior. Our

JAN
ADHD Symptom Tracker will help you track which symptoms of ADHD you do over an entire month.
Directions: Each day for the next month, check each symptom of ADHD that you find yourself doing. This
can help you see where you need more work and where you are doing well.

FEB
SYMPTOMS 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29

INATTENTION

MAR
D i ffi c ulty Su s taini ng

F o r getfulness

F r e quently L osing

APR
D i ffi c ulty O r g anizati on

O ften L o sing F o cus

Ea si l y Bo r ed

MAY
JUN
HYPERACTIVITY -IMPULSIVITY

T a l k s Exc essively

JUL
C a n't Pla y Q u ietly

D i ffi c ulty W a iting F o r T u r n

D i ffi c ulty In R e laxi ng

AUG
D i ffi c ulty In Sle eping

C a n't Sta y Seated W h en

Exp ected

Im p ul s ive D e cis ion - m aking SEP

T r o uble C o ntr olling Im p u l ses

So ci ally
In ter rupts O r In tr udes O n
O ther s
OCT
NOV

MEDICATION NAME DOSAGE

DEC

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ADHD SYMPTOMS TRACKER

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

Having ADHD can make it difficult to pay attention, control your energy, and avoid impulsive behavior. Our

JAN
ADHD Symptom Tracker will help you track which symptoms of ADHD you do over an entire month.
Directions: Each day for the next month, check each symptom of ADHD that you find yourself doing. This
can help you see where you need more work and where you are doing well.

FEB
SYMPTOMS 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

INATTENTION

MAR
D i ffi c ulty Su s taini ng

F o r getfulness

F r e quently L osing

APR
D i ffi c ulty O r g anizati on

O ften L o sing F o cus

Ea si l y Bo r ed

MAY
JUN
HYPERACTIVITY -IMPULSIVITY

T a l k s Exc essively

JUL
C a n't Pla y Q u ietly

D i ffi c ulty W a iting F o r T u r n

D i ffi c ulty In R e laxi ng

AUG
D i ffi c ulty In Sle eping

C a n't Sta y Seated W h en

Exp ected

Im p ul s ive D e cis ion - m aking SEP

T r o uble C o ntr olling

Im p ul ses So c ially
In ter rupts O r In tr udes O n
O ther s
OCT
NOV

MEDICATION NAME DOSAGE

DEC

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

ADHD SYMPTOMS TRACKER

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

Having ADHD can make it difficult to pay attention, control your energy, and avoid impulsive behavior. Our

JAN
ADHD Symptom Tracker will help you track which symptoms of ADHD you do over an entire month.
Directions: Each day for the next month, check each symptom of ADHD that you find yourself doing. This
can help you see where you need more work and where you are doing well.

FEB
SYMPTOMS 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

INATTENTION

MAR
D i ffi c ulty Su s taini ng

F o r getfulness

F r e quently L osing

APR
D i ffi c ulty O r g anizati on

O ften L o sing F o cus

Ea si l y Bo r ed

MAY
JUN
HYPERACTIVITY -IMPULSIVITY

T a l k s Exc essively

JUL
C a n't Pla y Q u ietly

D i ffi c ulty W a iting F o r T u r n

D i ffi c ulty In R e laxi ng

AUG
D i ffi c ulty In Sle eping

C a n't Sta y Seated W h en

Exp ected

Im p ul s ive D e cis ion - m aking SEP

T r o uble C o ntr olling Im p u l ses

So ci ally
In ter rupts O r In tr udes O n
O ther s
OCT
NOV

MEDICATION NAME DOSAGE

DEC

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

ADHD SYMPTOMS TRACKER

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

Having ADHD can make it difficult to pay attention, control your energy, and avoid impulsive behavior. Our

JAN
ADHD Symptom Tracker will help you track which symptoms of ADHD you do over an entire month.
Directions: Each day for the next month, check each symptom of ADHD that you find yourself doing. This
can help you see where you need more work and where you are doing well.

FEB
SYMPTOMS 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

INATTENTION

MAR
D i ffi c ulty Su s taini ng

F o r getfulness

F r e quently L osing

APR
D i ffi c ulty O r g anizati on

O ften L o sing F o cus

Ea si l y Bo r ed

MAY
JUN
HYPERACTIVITY -IMPULSIVITY

T a l k s Exc essively

JUL
C a n't Pla y Q u ietly

D i ffi c ulty W a iting F o r T u r n

D i ffi c ulty In R e laxi ng

AUG
D i ffi c ulty In Sle eping

C a n't Sta y Seated W h en

Exp ected

Im p ul s ive D e cis ion - m aking SEP

T r o uble C o ntr olling

Im p ul ses So c ially
In ter rupts O r In tr udes O n
O ther s
OCT
NOV

MEDICATION NAME DOSAGE

DEC

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

ADHD SYMPTOMS TRACKER

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

Having ADHD can make it difficult to pay attention, control your energy, and avoid impulsive behavior. Our

JAN
ADHD Symptom Tracker will help you track which symptoms of ADHD you do over an entire month.
Directions: Each day for the next month, check each symptom of ADHD that you find yourself doing. This
can help you see where you need more work and where you are doing well.

FEB
SYMPTOMS 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

INATTENTION

MAR
D i ffi c ulty Su s taini ng

F o r getfulness

F r e quently L osing

APR
D i ffi c ulty O r g anizati on

O ften L o sing F o cus

Ea si l y Bo r ed

MAY
JUN
HYPERACTIVITY -IMPULSIVITY

T a l k s Exc essively

JUL
C a n't Pla y Q u ietly

D i ffi c ulty W a iting F o r T u r n

D i ffi c ulty In R e laxi ng

AUG
D i ffi c ulty In Sle eping

C a n't Sta y Seated W h en

Exp ected

Im p ul s ive D e cis ion - m aking SEP

T r o uble C o ntr olling Im p u l ses

So ci ally
In ter rupts O r In tr udes O n
O ther s
OCT
NOV

MEDICATION NAME DOSAGE

DEC

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ADHD SYMPTOMS TRACKER

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

Having ADHD can make it difficult to pay attention, control your energy, and avoid impulsive behavior. Our

JAN
ADHD Symptom Tracker will help you track which symptoms of ADHD you do over an entire month.
Directions: Each day for the next month, check each symptom of ADHD that you find yourself doing. This
can help you see where you need more work and where you are doing well.

FEB
SYMPTOMS 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

INATTENTION

MAR
D i ffi c ulty Su s taini ng

F o r getfulness

F r e quently L osing

APR
D i ffi c ulty O r g anizati on

O ften L o sing F o cus

Ea si l y Bo r ed

MAY
JUN
HYPERACTIVITY -IMPULSIVITY

T a l k s Exc essively

JUL
C a n't Pla y Q u ietly

D i ffi c ulty W a iting F o r T u r n

D i ffi c ulty In R e laxi ng

AUG
D i ffi c ulty In Sle eping

C a n't Sta y Seated W h en

Exp ected

Im p ul s ive D e cis ion - m aking SEP

T r o uble C o ntr olling

Im p ul ses So c ially
In ter rupts O r In tr udes O n
O ther s
OCT
NOV

MEDICATION NAME DOSAGE

DEC

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

ADHD SYMPTOMS TRACKER

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

Having ADHD can make it difficult to pay attention, control your energy, and avoid impulsive behavior. Our

JAN
ADHD Symptom Tracker will help you track which symptoms of ADHD you do over an entire month.
Directions: Each day for the next month, check each symptom of ADHD that you find yourself doing. This
can help you see where you need more work and where you are doing well.

FEB
SYMPTOMS 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

INATTENTION

MAR
D i ffi c ulty Su s taini ng

F o r getfulness

F r e quently L osing

APR
D i ffi c ulty O r g anizati on

O ften L o sing F o cus

Ea si l y Bo r ed

MAY
JUN
HYPERACTIVITY -IMPULSIVITY

T a l k s Exc essively

JUL
C a n't Pla y Q u ietly

D i ffi c ulty W a iting F o r T u r n

D i ffi c ulty In R e laxi ng

AUG
D i ffi c ulty In Sle eping

C a n't Sta y Seated W h en

Exp ected

Im p ul s ive D e cis ion - m aking SEP

T r o uble C o ntr olling

Im p ul ses So c ially
In ter rupts O r In tr udes O n
O ther s
OCT
NOV

MEDICATION NAME DOSAGE

DEC

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

ADHD SYMPTOMS TRACKER

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

Having ADHD can make it difficult to pay attention, control your energy, and avoid impulsive behavior. Our

JAN
ADHD Symptom Tracker will help you track which symptoms of ADHD you do over an entire month.
Directions: Each day for the next month, check each symptom of ADHD that you find yourself doing. This
can help you see where you need more work and where you are doing well.

FEB
SYMPTOMS 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

INATTENTION

MAR
D i ffi c ulty Su s taini ng

F o r getfulness

F r e quently L osing

APR
D i ffi c ulty O r g anizati on

O ften L o sing F o cus

Ea si l y Bo r ed

MAY
JUN
HYPERACTIVITY -IMPULSIVITY

T a l k s Exc essively

JUL
C a n't Pla y Q u ietly

D i ffi c ulty W a iting F o r T u r n

D i ffi c ulty In R e laxi ng

AUG
D i ffi c ulty In Sle eping

C a n't Sta y Seated W h en

Exp ected

Im p ul s ive D e cis ion - m aking SEP

T r o uble C o ntr olling Im p u l ses

So ci ally
In ter rupts O r In tr udes O n
O ther s
OCT
NOV

MEDICATION NAME DOSAGE

DEC

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

ADHD SYMPTOMS TRACKER

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

Having ADHD can make it difficult to pay attention, control your energy, and avoid impulsive behavior. Our

JAN
ADHD Symptom Tracker will help you track which symptoms of ADHD you do over an entire month.
Directions: Each day for the next month, check each symptom of ADHD that you find yourself doing. This
can help you see where you need more work and where you are doing well.

FEB
SYMPTOMS 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

INATTENTION

MAR
D i ffi c ulty Su s taini ng

F o r getfulness

F r e quently L osing

APR
D i ffi c ulty O r g anizati on

O ften L o sing F o cus

Ea si l y Bo r ed

MAY
JUN
HYPERACTIVITY -IMPULSIVITY

T a l k s Exc essively

JUL
C a n't Pla y Q u ietly

D i ffi c ulty W a iting F o r T u r n

D i ffi c ulty In R e laxi ng

AUG
D i ffi c ulty In Sle eping

C a n't Sta y Seated W h en

Exp ected

Im p ul s ive D e cis ion - m aking SEP

T r o uble C o ntr olling

Im p ul ses So c ially
In ter rupts O r In tr udes O n
O ther s
OCT
NOV

MEDICATION NAME DOSAGE

DEC

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

ADHD SYMPTOMS TRACKER

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

Having ADHD can make it difficult to pay attention, control your energy, and avoid impulsive behavior. Our

JAN
ADHD Symptom Tracker will help you track which symptoms of ADHD you do over an entire month.
Directions: Each day for the next month, check each symptom of ADHD that you find yourself doing. This
can help you see where you need more work and where you are doing well.

FEB
SYMPTOMS 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

INATTENTION

MAR
D i ffi c ulty Su s taini ng

F o r getfulness

F r e quently L osing

APR
D i ffi c ulty O r g anizati on

O ften L o sing F o cus

Ea si l y Bo r ed

MAY
JUN
HYPERACTIVITY -IMPULSIVITY

T a l k s Exc essively

JUL
C a n't Pla y Q u ietly

D i ffi c ulty W a iting F o r T u r n

D i ffi c ulty In R e laxi ng

AUG
D i ffi c ulty In Sle eping

C a n't Sta y Seated W h en

Exp ected

Im p ul s ive D e cis ion - m aking SEP

T r o uble C o ntr olling Im p u l ses

So ci ally
In ter rupts O r In tr udes O n
O ther s
OCT
NOV

MEDICATION NAME DOSAGE

DEC

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

ADHD SYMPTOMS TRACKER

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

Having ADHD can make it difficult to pay attention, control your energy, and avoid impulsive behavior. Our

JAN
ADHD Symptom Tracker will help you track which symptoms of ADHD you do over an entire month.
Directions: Each day for the next month, check each symptom of ADHD that you find yourself doing. This
can help you see where you need more work and where you are doing well.

FEB
SYMPTOMS 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

INATTENTION

MAR
D i ffi c ulty Su s taini ng

F o r getfulness

F r e quently L osing

APR
D i ffi c ulty O r g anizati on

O ften L o sing F o cus

Ea si l y Bo r ed

MAY
JUN
HYPERACTIVITY -IMPULSIVITY

T a l k s Exc essively

JUL
C a n't Pla y Q u ietly

D i ffi c ulty W a iting F o r T u r n

D i ffi c ulty In R e laxi ng

AUG
D i ffi c ulty In Sle eping

C a n't Sta y Seated W h en

Exp ected

Im p ul s ive D e cis ion - m aking SEP

T r o uble C o ntr olling

Im p ul ses So c ially
In ter rupts O r In tr udes O n
O ther s
OCT
NOV

MEDICATION NAME DOSAGE

DEC

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MONTHLY REVIEW SCORE:-

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

JAN
TOP 5 ACCOMPLISHMENTS WHAT DIDN'T WORK THIS MONTH?

FEB
MAR
WHAT CAN I DO BETTER? I AM GRATEFUL FOR

APR
MAY
WHAT WORKED THIS MONTH? MONTHLY SUMMARY

JUN
JUL
AUG
HOW NEXT MONTH CAN BE BETTER?

SEP
OCT

NOTE
NOV
DEC

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MONTHLY REVIEW SCORE:-

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

JAN
TOP 5 ACCOMPLISHMENTS WHAT DIDN'T WORK THIS MONTH?

FEB
MAR
WHAT CAN I DO BETTER? I AM GRATEFUL FOR

APR
MAY
WHAT WORKED THIS MONTH? MONTHLY SUMMARY

JUN
JUL
AUG
HOW NEXT MONTH CAN BE BETTER?

SEP
OCT

NOTE
NOV
DEC

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MONTHLY REVIEW SCORE:-

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

JAN
TOP 5 ACCOMPLISHMENTS WHAT DIDN'T WORK THIS MONTH?

FEB
MAR
WHAT CAN I DO BETTER? I AM GRATEFUL FOR

APR
MAY
WHAT WORKED THIS MONTH? MONTHLY SUMMARY

JUN
JUL
AUG
HOW NEXT MONTH CAN BE BETTER?

SEP
OCT

NOTE
NOV
DEC

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MONTHLY REVIEW SCORE:-

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

JAN
TOP 5 ACCOMPLISHMENTS WHAT DIDN'T WORK THIS MONTH?

FEB
MAR
WHAT CAN I DO BETTER? I AM GRATEFUL FOR

APR
MAY
WHAT WORKED THIS MONTH? MONTHLY SUMMARY

JUN
JUL
AUG
HOW NEXT MONTH CAN BE BETTER?

SEP
OCT

NOTE
NOV
DEC

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MONTHLY REVIEW SCORE:-

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

JAN
TOP 5 ACCOMPLISHMENTS WHAT DIDN'T WORK THIS MONTH?

FEB
MAR
WHAT CAN I DO BETTER? I AM GRATEFUL FOR

APR
MAY
WHAT WORKED THIS MONTH? MONTHLY SUMMARY

JUN
JUL
AUG
HOW NEXT MONTH CAN BE BETTER?

SEP
OCT

NOTE
NOV
DEC

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MONTHLY REVIEW SCORE:-

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

JAN
TOP 5 ACCOMPLISHMENTS WHAT DIDN'T WORK THIS MONTH?

FEB
MAR
WHAT CAN I DO BETTER? I AM GRATEFUL FOR

APR
MAY
WHAT WORKED THIS MONTH? MONTHLY SUMMARY

JUN
JUL
AUG
HOW NEXT MONTH CAN BE BETTER?

SEP
OCT

NOTE
NOV
DEC

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MONTHLY REVIEW SCORE:-

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

JAN
TOP 5 ACCOMPLISHMENTS WHAT DIDN'T WORK THIS MONTH?

FEB
MAR
WHAT CAN I DO BETTER? I AM GRATEFUL FOR

APR
MAY
WHAT WORKED THIS MONTH? MONTHLY SUMMARY

JUN
JUL
AUG
HOW NEXT MONTH CAN BE BETTER?

SEP
OCT

NOTE
NOV
DEC

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MONTHLY REVIEW SCORE:-

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

JAN
TOP 5 ACCOMPLISHMENTS WHAT DIDN'T WORK THIS MONTH?

FEB
MAR
WHAT CAN I DO BETTER? I AM GRATEFUL FOR

APR
MAY
WHAT WORKED THIS MONTH? MONTHLY SUMMARY

JUN
JUL
AUG
HOW NEXT MONTH CAN BE BETTER?

SEP
OCT

NOTE
NOV
DEC

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MONTHLY REVIEW SCORE:-

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

JAN
TOP 5 ACCOMPLISHMENTS WHAT DIDN'T WORK THIS MONTH?

FEB
MAR
WHAT CAN I DO BETTER? I AM GRATEFUL FOR

APR
MAY
WHAT WORKED THIS MONTH? MONTHLY SUMMARY

JUN
JUL
AUG
HOW NEXT MONTH CAN BE BETTER?

SEP
OCT

NOTE
NOV
DEC

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MONTHLY REVIEW SCORE:-

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

JAN
TOP 5 ACCOMPLISHMENTS WHAT DIDN'T WORK THIS MONTH?

FEB
MAR
WHAT CAN I DO BETTER? I AM GRATEFUL FOR

APR
MAY
WHAT WORKED THIS MONTH? MONTHLY SUMMARY

JUN
JUL
AUG
HOW NEXT MONTH CAN BE BETTER?

SEP
OCT

NOTE
NOV
DEC

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MONTHLY REVIEW SCORE:-

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

JAN
TOP 5 ACCOMPLISHMENTS WHAT DIDN'T WORK THIS MONTH?

FEB
MAR
WHAT CAN I DO BETTER? I AM GRATEFUL FOR

APR
MAY
WHAT WORKED THIS MONTH? MONTHLY SUMMARY

JUN
JUL
AUG
HOW NEXT MONTH CAN BE BETTER?

SEP
OCT

NOTE
NOV
DEC

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MONTHLY REVIEW SCORE:-

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

JAN
TOP 5 ACCOMPLISHMENTS WHAT DIDN'T WORK THIS MONTH?

FEB
MAR
WHAT CAN I DO BETTER? I AM GRATEFUL FOR

APR
MAY
WHAT WORKED THIS MONTH? MONTHLY SUMMARY

JUN
JUL
AUG
HOW NEXT MONTH CAN BE BETTER?

SEP
OCT

NOTE
NOV
DEC

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ADHD SELF-CARE ROUTINE

2024
MORNING ROUTINE S M T W T F S

JAN
FEB
MAR
AFTERNOON ROUTINE S M T W T F S

APR
MAY
JUN
NIGHT ROUTINE S M T W T F S

JUL
AUG
SEP
OCT

NOTE
NOV
DEC

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

ALL ABOUT ME

2024
MY COUNTRY NAME: MY BIRTHDAY NAME OF...
MY FATHER:

MY MOTHER:

JAN
M Y FAV O U R I T E S MOOD
LIVING
(HOW DO YOU FEEL TODAY?)
FOOD: (WHERE DO YOU LIVE?)

NUMBER:

FEB
PET:

SPORT:

BOOK:

MAR
MOVIE:

ACTOR:

APR
MY NAME:

STREET:

CITY:

MAY
COLOR MY PHOTO

(MY FAVOURITE COLOR) COUNTRY:

JUN
MY DREAM
I LIKE
(MY FAVOURITE DREAM)

JUL
PHOTO
(MY FAVOURITE SNAP)

FRIEND

AUG
PEOPLE SAY THAT...

I AM A NICE PERSON.

I AM SPORTY.
SEP
I AM A FUNNY PERSON .

I AM HELPING OTHER PEOPLE.

JOB
I AM GOOD AT READING.
FUN FACT
OCT

I AM A CALM PERSON.

I AM GOOD AT MATH.
NOV

HOBBY
(MY FAVOURITE HOBBY) HOLIDAY
DEC

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EXERCISE+ADHD

2024
CARDIO: STRENGTH:

DATE TIME EXERCISE INTENSITY DISTANCE CALORIES DATE TIME EXERCISE SETS REPS WEIGHT

JAN
FEB
MAR
APR
FOCUS ACTIVE REST FULL BODY UPPER BODY LOWER BODY CORE NOTE
SU N D AY

MAY
FOCUS ACTIVE REST FULL BODY UPPER BODY LOWER BODY CORE
M O N D AY

JUN
FOCUS ACTIVE REST FULL BODY UPPER BODY LOWER BODY CORE
T U ESD AY

JUL
W ED N ESD AY

FOCUS ACTIVE REST FULL BODY UPPER BODY LOWER BODY CORE

FOCUS ACTIVE REST FULL BODY UPPER BODY LOWER BODY CORE AUG
T H U R SD AY

SEP
OCT

FOCUS ACTIVE REST FULL BODY UPPER BODY LOWER BODY CORE
F R ID AY

NOV

FOCUS ACTIVE REST FULL BODY UPPER BODY LOWER BODY CORE
SAT U R DAY

DEC

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

FITNESS TRACKER

2024
SUNDAY WATER EXERCISE
BREAKFAST:

LUNCH:

JAN
DINNER:

SNACKS:

MONDAY WATER EXERCISE

FEB
BREAKFAST:

LUNCH:

DINNER:

SNACKS:

MAR
TUESDAY WATER EXERCISE
BREAKFAST:

LUNCH:

APR
DINNER:

SNACKS:

WEDNESDAY WATER EXERCISE

MAY
BREAKFAST:

LUNCH:

DINNER:

SNACKS:

JUN
THURSDAY WATER EXERCISE
BREAKFAST:

LUNCH:

JUL
DINNER:

SNACKS:

FRIDAY WATER EXERCISE

AUG
BREAKFAST:

LUNCH:

DINNER:

SNACKS:
SEP

SATURDAY WATER EXERCISE

BREAKFAST:

LUNCH:
OCT

DINNER:

SNACKS:

NOTE
NOV
DEC

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SLEEP TRACKER

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

EVENING MORNING AFTERNOON

JAN
6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5

FEB
3

MAR
6

APR
9

10

11

MAY
12

13

14

JUN
15

16

JUL
17

18

19

AUG
20

21

22 SEP

23

24

25
OCT

26

27

28
NOV

29

30
DEC

31

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SLEEP TRACKER

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

EVENING MORNING AFTERNOON

JAN
6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5

FEB
3

MAR
5

APR
8

10

MAY
11

12

JUN
13

14

15

JUL
16

17

18

AUG
19

20
SEP
21

22

23
OCT

24

25

26
NOV

27

28
DEC

29

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EVENING MORNING AFTERNOON

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FEB
3

MAR
6

APR
9

10

11

MAY
12

13

14

JUN
15

16

JUL
17

18

19

AUG
20

21

22 SEP

23

24

25
OCT

26

27

28
NOV

29

30
DEC

31

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EVENING MORNING AFTERNOON

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6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5

FEB
3

MAR
6

APR
9

10

MAY
11

12

13

JUN
14

15

16

JUL
17

18

AUG
19

20

21
SEP
22

23

24
OCT

25

26

27
NOV

28

29
DEC

30

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EVENING MORNING AFTERNOON

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FEB
3

MAR
6

APR
9

10

11

MAY
12

13

14

JUN
15

16

JUL
17

18

19

AUG
20

21

22 SEP

23

24

25
OCT

26

27

28
NOV

29

30
DEC

31

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JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

EVENING MORNING AFTERNOON

JAN
6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5

FEB
3

MAR
6

APR
9

10

MAY
11

12

13

JUN
14

15

16

JUL
17

18

AUG
19

20

21
SEP
22

23

24
OCT

25

26

27
NOV

28

29
DEC

30

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JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

EVENING MORNING AFTERNOON

JAN
6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5

FEB
3

MAR
6

APR
9

10

11

MAY
12

13

14

JUN
15

16

JUL
17

18

19

AUG
20

21

22 SEP

23

24

25
OCT

26

27

28
NOV

29

30
DEC

31

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2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

EVENING MORNING AFTERNOON

JAN
6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5

FEB
3

MAR
6

APR
9

10

11

MAY
12

13

14

JUN
15

16

JUL
17

18

19

AUG
20

21

22 SEP

23

24

25
OCT

26

27

28
NOV

29

30
DEC

31

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JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

EVENING MORNING AFTERNOON

JAN
6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5

FEB
3

MAR
6

APR
9

10

MAY
11

12

13

JUN
14

15

16

JUL
17

18

AUG
19

20

21
SEP
22

23

24
OCT

25

26

27
NOV

28

29
DEC

30

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2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

EVENING MORNING AFTERNOON

JAN
6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5

FEB
3

MAR
6

APR
9

10

11

MAY
12

13

14

JUN
15

16

JUL
17

18

19

AUG
20

21

22 SEP

23

24

25
OCT

26

27

28
NOV

29

30
DEC

31

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SLEEP TRACKER

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

EVENING MORNING AFTERNOON

JAN
6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5

FEB
3

MAR
6

APR
9

10

MAY
11

12

13

JUN
14

15

16

JUL
17

18

AUG
19

20

21
SEP
22

23

24
OCT

25

26

27
NOV

28

29
DEC

30

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SLEEP TRACKER

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

EVENING MORNING AFTERNOON

JAN
6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5

FEB
3

MAR
6

APR
9

10

11

MAY
12

13

14

JUN
15

16

JUL
17

18

19

AUG
20

21

22 SEP

23

24

25
OCT

26

27

28
NOV

29

30
DEC

31

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ADHD MOOD TRACKER

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

JAN
ANGRY HAPPY PRODUCTIVE SAD

NERVOUS SICK TIRED

FEB
MAR
APR
MAY
JUN
JUL
AUG
SEP
OCT

NOTE
NOV
DEC

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ADHD MOOD TRACKER

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

JAN
ANGRY HAPPY PRODUCTIVE SAD

NERVOUS SICK TIRED

FEB
MAR
APR
MAY
JUN
JUL
AUG
SEP
OCT

NOTE
NOV
DEC

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ADHD MOOD TRACKER

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

JAN
ANGRY HAPPY PRODUCTIVE SAD

NERVOUS SICK TIRED

FEB
MAR
APR
MAY
JUN
JUL
AUG
SEP
OCT

NOTE
NOV
DEC

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ADHD MOOD TRACKER

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

JAN
ANGRY HAPPY PRODUCTIVE SAD

NERVOUS SICK TIRED

FEB
MAR
APR
MAY
JUN
JUL
AUG
SEP
OCT

NOTE
NOV
DEC

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ADHD MOOD TRACKER

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

JAN
ANGRY HAPPY PRODUCTIVE SAD

NERVOUS SICK TIRED

FEB
MAR
APR
MAY
JUN
JUL
AUG
SEP
OCT

NOTE
NOV
DEC

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ADHD MOOD TRACKER

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

JAN
ANGRY HAPPY PRODUCTIVE SAD

NERVOUS SICK TIRED

FEB
MAR
APR
MAY
JUN
JUL
AUG
SEP
OCT

NOTE
NOV
DEC

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ADHD MOOD TRACKER

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

JAN
ANGRY HAPPY PRODUCTIVE SAD

NERVOUS SICK TIRED

FEB
MAR
APR
MAY
JUN
JUL
AUG
SEP
OCT

NOTE
NOV
DEC

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ADHD MOOD TRACKER

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

JAN
ANGRY HAPPY PRODUCTIVE SAD

NERVOUS SICK TIRED

FEB
MAR
APR
MAY
JUN
JUL
AUG
SEP
OCT

NOTE
NOV
DEC

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ADHD MOOD TRACKER

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

JAN
ANGRY HAPPY PRODUCTIVE SAD

NERVOUS SICK TIRED

FEB
MAR
APR
MAY
JUN
JUL
AUG
SEP
OCT

NOTE
NOV
DEC

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ADHD MOOD TRACKER

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

JAN
ANGRY HAPPY PRODUCTIVE SAD

NERVOUS SICK TIRED

FEB
MAR
APR
MAY
JUN
JUL
AUG
SEP
OCT

NOTE
NOV
DEC

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ADHD MOOD TRACKER

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

JAN
ANGRY HAPPY PRODUCTIVE SAD

NERVOUS SICK TIRED

FEB
MAR
APR
MAY
JUN
JUL
AUG
SEP
OCT

NOTE
NOV
DEC

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ADHD MOOD TRACKER

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

JAN
ANGRY HAPPY PRODUCTIVE SAD

NERVOUS SICK TIRED

FEB
MAR
APR
MAY
JUN
JUL
AUG
SEP
OCT

NOTE
NOV
DEC

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SCREEN TIME MONITOR

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

HOW TO EARN SCREEN TIME? (Tips:- Enter the target time and tick mark if you achieve the goals.)

TASKS TIME TASKS TIME

JAN
MAKE YOUR BED READING

BRUSH TEETH

GET DRESSED

FEB
EAT BREAKFAST

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6

MAR
APR
DAY 7 DAY 8 DAY 9 DAY 10 DAY 11 DAY 12

MAY
DAY 13 DAY 14 DAY 15 DAY 16 DAY 17 DAY 18

JUN
JUL
DAY 19 DAY 20 DAY 21 DAY 22 DAY 23 DAY 24

AUG
SEP
DAY 25 DAY 26 DAY 27 DAY 28 DAY 29 DAY 30
OCT

NOTE:
DAY 31
NOV
DEC

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SCREEN TIME MONITOR

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

HOW TO EARN SCREEN TIME? (Tips:- Enter the target time and tick mark if you achieve the goals.)

TASKS TIME TASKS TIME

JAN
MAKE YOUR BED READING

BRUSH TEETH

GET DRESSED

FEB
EAT BREAKFAST

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6

MAR
APR
DAY 7 DAY 8 DAY 9 DAY 10 DAY 11 DAY 12

MAY
DAY 13 DAY 14 DAY 15 DAY 16 DAY 17 DAY 18

JUN
JUL
DAY 19 DAY 20 DAY 21 DAY 22 DAY 23 DAY 24

AUG
SEP
DAY 25 DAY 26 DAY 27 DAY 28 DAY 29
OCT

NOTE:
NOV
DEC

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SCREEN TIME MONITOR

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

HOW TO EARN SCREEN TIME? (Tips:- Enter the target time and tick mark if you achieve the goals.)

TASKS TIME TASKS TIME

JAN
MAKE YOUR BED READING

BRUSH TEETH

GET DRESSED

FEB
EAT BREAKFAST

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6

MAR
APR
DAY 7 DAY 8 DAY 9 DAY 10 DAY 11 DAY 12

MAY
DAY 13 DAY 14 DAY 15 DAY 16 DAY 17 DAY 18

JUN
JUL
DAY 19 DAY 20 DAY 21 DAY 22 DAY 23 DAY 24

AUG
SEP
DAY 25 DAY 26 DAY 27 DAY 28 DAY 29 DAY 30
OCT

NOTE:
DAY 31
NOV
DEC

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SCREEN TIME MONITOR

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

HOW TO EARN SCREEN TIME? (Tips:- Enter the target time and tick mark if you achieve the goals.)

TASKS TIME TASKS TIME

JAN
MAKE YOUR BED READING

BRUSH TEETH

GET DRESSED

FEB
EAT BREAKFAST

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6

MAR
APR
DAY 7 DAY 8 DAY 9 DAY 10 DAY 11 DAY 12

MAY
DAY 13 DAY 14 DAY 15 DAY 16 DAY 17 DAY 18

JUN
JUL
DAY 19 DAY 20 DAY 21 DAY 22 DAY 23 DAY 24

AUG
SEP
DAY 25 DAY 26 DAY 27 DAY 28 DAY 29 DAY 30
OCT

NOTE:
NOV
DEC

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SCREEN TIME MONITOR

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

HOW TO EARN SCREEN TIME? (Tips:- Enter the target time and tick mark if you achieve the goals.)

TASKS TIME TASKS TIME

JAN
MAKE YOUR BED READING

BRUSH TEETH

GET DRESSED

FEB
EAT BREAKFAST

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6

MAR
APR
DAY 7 DAY 8 DAY 9 DAY 10 DAY 11 DAY 12

MAY
DAY 13 DAY 14 DAY 15 DAY 16 DAY 17 DAY 18

JUN
JUL
DAY 19 DAY 20 DAY 21 DAY 22 DAY 23 DAY 24

AUG
SEP
DAY 25 DAY 26 DAY 27 DAY 28 DAY 29 DAY 30
OCT

NOTE:
DAY 31
NOV
DEC

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SCREEN TIME MONITOR

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

HOW TO EARN SCREEN TIME? (Tips:- Enter the target time and tick mark if you achieve the goals.)

TASKS TIME TASKS TIME

JAN
MAKE YOUR BED READING

BRUSH TEETH

GET DRESSED

FEB
EAT BREAKFAST

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6

MAR
APR
DAY 7 DAY 8 DAY 9 DAY 10 DAY 11 DAY 12

MAY
DAY 13 DAY 14 DAY 15 DAY 16 DAY 17 DAY 18

JUN
JUL
DAY 19 DAY 20 DAY 21 DAY 22 DAY 23 DAY 24

AUG
SEP
DAY 25 DAY 26 DAY 27 DAY 28 DAY 29 DAY 30
OCT

NOTE:
NOV
DEC

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SCREEN TIME MONITOR

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

HOW TO EARN SCREEN TIME? (Tips:- Enter the target time and tick mark if you achieve the goals.)

TASKS TIME TASKS TIME

JAN
MAKE YOUR BED READING

BRUSH TEETH

GET DRESSED

FEB
EAT BREAKFAST

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6

MAR
APR
DAY 7 DAY 8 DAY 9 DAY 10 DAY 11 DAY 12

MAY
DAY 13 DAY 14 DAY 15 DAY 16 DAY 17 DAY 18

JUN
JUL
DAY 19 DAY 20 DAY 21 DAY 22 DAY 23 DAY 24

AUG
SEP
DAY 25 DAY 26 DAY 27 DAY 28 DAY 29 DAY 30
OCT

NOTE:
DAY 31
NOV
DEC

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SCREEN TIME MONITOR

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

HOW TO EARN SCREEN TIME? (Tips:- Enter the target time and tick mark if you achieve the goals.)

TASKS TIME TASKS TIME

JAN
MAKE YOUR BED READING

BRUSH TEETH

GET DRESSED

FEB
EAT BREAKFAST

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6

MAR
APR
DAY 7 DAY 8 DAY 9 DAY 10 DAY 11 DAY 12

MAY
DAY 13 DAY 14 DAY 15 DAY 16 DAY 17 DAY 18

JUN
JUL
DAY 19 DAY 20 DAY 21 DAY 22 DAY 23 DAY 24

AUG
SEP
DAY 25 DAY 26 DAY 27 DAY 28 DAY 29 DAY 30
OCT

NOTE:
DAY 31
NOV
DEC

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SCREEN TIME MONITOR

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

HOW TO EARN SCREEN TIME? (Tips:- Enter the target time and tick mark if you achieve the goals.)

TASKS TIME TASKS TIME

JAN
MAKE YOUR BED READING

BRUSH TEETH

GET DRESSED

FEB
EAT BREAKFAST

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6

MAR
APR
DAY 7 DAY 8 DAY 9 DAY 10 DAY 11 DAY 12

MAY
DAY 13 DAY 14 DAY 15 DAY 16 DAY 17 DAY 18

JUN
JUL
DAY 19 DAY 20 DAY 21 DAY 22 DAY 23 DAY 24

AUG
SEP
DAY 25 DAY 26 DAY 27 DAY 28 DAY 29 DAY 30
OCT

NOTE:
NOV
DEC

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SCREEN TIME MONITOR

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

HOW TO EARN SCREEN TIME? (Tips:- Enter the target time and tick mark if you achieve the goals.)

TASKS TIME TASKS TIME

JAN
MAKE YOUR BED READING

BRUSH TEETH

GET DRESSED

FEB
EAT BREAKFAST

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6

MAR
APR
DAY 7 DAY 8 DAY 9 DAY 10 DAY 11 DAY 12

MAY
DAY 13 DAY 14 DAY 15 DAY 16 DAY 17 DAY 18

JUN
JUL
DAY 19 DAY 20 DAY 21 DAY 22 DAY 23 DAY 24

AUG
SEP
DAY 25 DAY 26 DAY 27 DAY 28 DAY 29 DAY 30
OCT

NOTE:
DAY 31
NOV
DEC

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SCREEN TIME MONITOR

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

HOW TO EARN SCREEN TIME? (Tips:- Enter the target time and tick mark if you achieve the goals.)

TASKS TIME TASKS TIME

JAN
MAKE YOUR BED READING

BRUSH TEETH

GET DRESSED

FEB
EAT BREAKFAST

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6

MAR
APR
DAY 7 DAY 8 DAY 9 DAY 10 DAY 11 DAY 12

MAY
DAY 13 DAY 14 DAY 15 DAY 16 DAY 17 DAY 18

JUN
JUL
DAY 19 DAY 20 DAY 21 DAY 22 DAY 23 DAY 24

AUG
SEP
DAY 25 DAY 26 DAY 27 DAY 28 DAY 29 DAY 30
OCT

NOTE:
NOV
DEC

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SCREEN TIME MONITOR

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

HOW TO EARN SCREEN TIME? (Tips:- Enter the target time and tick mark if you achieve the goals.)

TASKS TIME TASKS TIME

JAN
MAKE YOUR BED READING

BRUSH TEETH

GET DRESSED

FEB
EAT BREAKFAST

DAY 1 DAY 2 DAY 3 DAY 4 DAY 5 DAY 6

MAR
APR
DAY 7 DAY 8 DAY 9 DAY 10 DAY 11 DAY 12

MAY
DAY 13 DAY 14 DAY 15 DAY 16 DAY 17 DAY 18

JUN
JUL
DAY 19 DAY 20 DAY 21 DAY 22 DAY 23 DAY 24

AUG
SEP
DAY 25 DAY 26 DAY 27 DAY 28 DAY 29 DAY 30
OCT

NOTE:
DAY 31
NOV
DEC

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ADHD COACHING INSIGHTS AND LEARNINGS

2024
DATE: LOCATION: COACH NAME:

DAY: MONTH: SESSION #:

JAN
SESSION NOTES:-

FEB
MAR
APR
MAY
JUN
JUL
AUG
SEP
OCT
NOV
DEC

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THERAPY SESSION NOTES

2024
DATE:

KEY TOPICS:

JAN
FEB
MAR
PERSONAL REFLECTION:

APR
MAY
FOR NEXT SESSION:

JUN
JUL
NOTE

AUG
SEP
OCT
NOV
DEC

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DOCTOR VISITS MONTH:

2024
PRIMARY PHYSICIAN

DATE: TIME:

JAN
DOCTOR NAME:

CLINIC/HOSPITAL:

FEB
CITY: STATE: ZIP:

LAST APPOINTMENT:

MAR
REASON FOR VISIT:

QUESTION TO ASK:

APR
NOTE:

MAY
DATE: TIME:

JUN
DOCTOR NAME:

CLINIC/HOSPITAL:

JUL
CITY: STATE: ZIP:

LAST APPOINTMENT:

AUG
REASON FOR VISIT:

QUESTION TO ASK: SEP

NOTE:
OCT

NOTE:
NOV
DEC

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DOCTOR VISITS MONTH:

2024
PRIMARY PHYSICIAN

DATE: TIME:

JAN
DOCTOR NAME:

CLINIC/HOSPITAL:

FEB
CITY: STATE: ZIP:

LAST APPOINTMENT:

MAR
REASON FOR VISIT:

QUESTION TO ASK:

APR
NOTE:

MAY
DATE: TIME:

JUN
DOCTOR NAME:

CLINIC/HOSPITAL:

JUL
CITY: STATE: ZIP:

LAST APPOINTMENT:

AUG
REASON FOR VISIT:

QUESTION TO ASK: SEP

NOTE:
OCT

NOTE:
NOV
DEC

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MEDICATION ROUTINE

2024
REASON TO VISIT:

DOCTOR: HOSPITAL:

JAN
PRESCRIPTION? YES: NO:

MEDICATIONS TIME START DATE END DATE DOSAGE PURPOSE

FEB
MORNING

MAR
NOON

APR
MAY
EVENING

JUN
NIGHT

JUL
AUG
ONLY WHEN
I NEED IT.

SEP
OCT

NOTES:
NOV
DEC

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MEDICATION TRACKER

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

1. MEDICINE: NEED REFILL?

JAN
TREATMENT FOR: NOTES

TIME 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

FEB
MAR
2. MEDICINE: NEED REFILL?

TREATMENT FOR: NOTES

TIME 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

APR
MAY
3. MEDICINE: NEED REFILL?

TREATMENT FOR: NOTES

TIME 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

JUN
JUL
4. MEDICINE: NEED REFILL?

TREATMENT FOR: NOTES

TIME 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

AUG
SEP

5. MEDICINE: NEED REFILL?

TREATMENT FOR: NOTES

TIME 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
OCT
NOV

FEELING BEFORE: FEELING AFTER:

DEC

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MEDICATION TRACKER

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

1. MEDICINE: NEED REFILL?

JAN
TREATMENT FOR: NOTES

TIME 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29

FEB
MAR
2. MEDICINE: NEED REFILL?

TREATMENT FOR: NOTES

TIME 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29

APR
MAY
3. MEDICINE: NEED REFILL?

TREATMENT FOR: NOTES

TIME 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29

JUN
JUL
4. MEDICINE: NEED REFILL?

TREATMENT FOR: NOTES

TIME 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29

AUG
SEP

5. MEDICINE: NEED REFILL?

TREATMENT FOR: NOTES

TIME 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29
OCT
NOV

FEELING BEFORE: FEELING AFTER:

DEC

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MEDICATION TRACKER

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

1. MEDICINE: NEED REFILL?

JAN
TREATMENT FOR: NOTES

TIME 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

FEB
MAR
2. MEDICINE: NEED REFILL?

TREATMENT FOR: NOTES

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APR
MAY
3. MEDICINE: NEED REFILL?

TREATMENT FOR: NOTES

TIME 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

JUN
JUL
4. MEDICINE: NEED REFILL?

TREATMENT FOR: NOTES

TIME 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

AUG
SEP

5. MEDICINE: NEED REFILL?

TREATMENT FOR: NOTES

TIME 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
OCT
NOV

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DEC

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1. MEDICINE: NEED REFILL?

JAN
TREATMENT FOR: NOTES

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FEB
MAR
2. MEDICINE: NEED REFILL?

TREATMENT FOR: NOTES

TIME 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

APR
MAY
3. MEDICINE: NEED REFILL?

TREATMENT FOR: NOTES

TIME 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

JUN
JUL
4. MEDICINE: NEED REFILL?

TREATMENT FOR: NOTES

TIME 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

AUG
SEP

5. MEDICINE: NEED REFILL?

TREATMENT FOR: NOTES

TIME 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30
OCT
NOV

FEELING BEFORE: FEELING AFTER:

DEC

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JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

1. MEDICINE: NEED REFILL?

JAN
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FEB
MAR
2. MEDICINE: NEED REFILL?

TREATMENT FOR: NOTES

TIME 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

APR
MAY
3. MEDICINE: NEED REFILL?

TREATMENT FOR: NOTES

TIME 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

JUN
JUL
4. MEDICINE: NEED REFILL?

TREATMENT FOR: NOTES

TIME 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

AUG
SEP

5. MEDICINE: NEED REFILL?

TREATMENT FOR: NOTES

TIME 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
OCT
NOV

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DEC

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JAN
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FEB
MAR
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APR
MAY
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JUN
JUL
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AUG
SEP

5. MEDICINE: NEED REFILL?

TREATMENT FOR: NOTES

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JAN
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FEB
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APR
MAY
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TREATMENT FOR: NOTES

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JUN
JUL
4. MEDICINE: NEED REFILL?

TREATMENT FOR: NOTES

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AUG
SEP

5. MEDICINE: NEED REFILL?

TREATMENT FOR: NOTES

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JAN
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FEB
MAR
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TREATMENT FOR: NOTES

TIME 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

APR
MAY
3. MEDICINE: NEED REFILL?

TREATMENT FOR: NOTES

TIME 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

JUN
JUL
4. MEDICINE: NEED REFILL?

TREATMENT FOR: NOTES

TIME 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

AUG
SEP

5. MEDICINE: NEED REFILL?

TREATMENT FOR: NOTES

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JAN
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FEB
MAR
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TREATMENT FOR: NOTES

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APR
MAY
3. MEDICINE: NEED REFILL?

TREATMENT FOR: NOTES

TIME 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

JUN
JUL
4. MEDICINE: NEED REFILL?

TREATMENT FOR: NOTES

TIME 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

AUG
SEP

5. MEDICINE: NEED REFILL?

TREATMENT FOR: NOTES

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OCT
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JAN
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FEB
MAR
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TREATMENT FOR: NOTES

TIME 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

APR
MAY
3. MEDICINE: NEED REFILL?

TREATMENT FOR: NOTES

TIME 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

JUN
JUL
4. MEDICINE: NEED REFILL?

TREATMENT FOR: NOTES

TIME 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

AUG
SEP

5. MEDICINE: NEED REFILL?

TREATMENT FOR: NOTES

TIME 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31
OCT
NOV

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DEC

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APR
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TREATMENT FOR: NOTES

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JUN
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TREATMENT FOR: NOTES

TIME 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30

AUG
SEP

5. MEDICINE: NEED REFILL?

TREATMENT FOR: NOTES

TIME 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30
OCT
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JAN
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FEB
MAR
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TREATMENT FOR: NOTES

TIME 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

APR
MAY
3. MEDICINE: NEED REFILL?

TREATMENT FOR: NOTES

TIME 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

JUN
JUL
4. MEDICINE: NEED REFILL?

TREATMENT FOR: NOTES

TIME 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31

AUG
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5. MEDICINE: NEED REFILL?

TREATMENT FOR: NOTES

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OCT
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FIRST AID INFO

2024
A well-stocked first-aid kit, kept within easy reach, is a must for every home. Having the right

supplies ahead of time will help you handle an emergency at a moment's notice. Keep a first-

JAN
aid kit in your home and in your car. Also, bring a first-aid kit when your family travels.

FIRST AID KIT LOCATION:

FEB
AVAILABLE
S.NO INVENTORY LIST EXPIRED DATE QTY
(X/✓)

MAR
APR
MAY
JUN
JUL
AUG
SEP
OCT
NOV
DEC

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ADHD-AFFIRMATION

2024
People who struggle with ADHD often have very poor self-esteem, and that’s why speaking daily

affirmations is so magnetically powerful. Positive affirmations are a form of self-help.

Practicing daily positive affirmations can help you overcome fear and self-doubt and reduce

JAN
self-sabotage. Daily positive affirmations help you believe in yourself and what you’re capable

of achieving. So, keep on reading to learn just how powerful these affirmations for ADHD are.

FEB
MAR
I can stand up for I am stronger than I
I believe in myself.

APR
myself. think.

MAY
JUN
I am powerful,

JUL
I deserve the best I am unique and
beautiful, brilliant,
in life. important.
and brave.

AUG
SEP
OCT
NOV
DEC

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STOP – THINK - ACT

2024
Pause. Take a breath.

JAN
Avoid acting on impulse.

STOP

FEB
MAR
APR
What is the problem?

MAY
What are the options?
What is the best path forward?

THINK

JUN
JUL
AUG
SEP

Proceed with the best option.

Act carefully and revise if needed.

ACT
OCT
NOV
DEC

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ANXIOUS FEELINGS REMEDIES DATE:

2024
Here are 12 evidence-based ways to relieve stress.

GET MORE PHYSICAL/YOGA ACTIVITY EAT A BALANCED DIET

JAN
FEB
MINIMIZE PHONE USE AND SCREEN TIME PRACTICE SELF-CARE

MAR
APR
TRY JOURNALING REDUCE YOUR CAFFEINE INTAKE

MAY
JUN
SPEND TIME WITH FRIENDS/FAMILY/NATURE/PET CREATE BOUNDARIES AND LEARN TO SAY NO

JUL
AUG
AVOID PROCRASTINATION PRACTICE DEEP BREATHING
SEP
OCT

PRACTICE MINDFULNESS CUDDLE

NOV
DEC

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THE CYCLE OF WORRY DATE:

2024
The cycle of worry is a vicious cycle that can be difficult to break. It starts with a negative thought or worry, which leads to physical and
emotional symptoms of anxiety. These symptoms then reinforce the worry, making it worse. The person may then try to avoid the situation that
is causing the worry, which only makes the anxiety worse in the long run.

THOUGHTS
This is the first stage of the cycle. It
can be a specific worry about a
particular event or a more general
JAN
EMOTIONS
i.e. Fear, Sadness, Anger,
Hopelessness, Helplessness, Loneliness,
Tension Irritability, Restlessness

FEB
feeling of anxiety.
TRIGGER
It can be anything
that makes you feel

MAR
anxious or worried. It
can be a specific
event, a thought, or
NEGATIVE BEHAVIORS PHYSICALS FEELING
Avoidance, Safety behaviors, i.e. Muscle tension, Rapid heart rate,
a feeling.
Rumination, Procrastination, Shallow breathing, Sweating, Tremors, Dry

APR
Withdrawal, Negative self-talk. mouth, Nausea, Headache, dizziness,
Fatigue

MAY
TRIGGER

JUN
JUL
THOUGHTS EMOTIONS

AUG
SEP
OCT

NEGATIVE BEHAVIORS PHYSICALS FEELING

NOV
DEC

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ROADMAP FOR DIFFICULT EMOTIONS

2024
Navigating difficult emotions can be challenging, but having a roadmap can help you

manage and cope with them effectively. Here's a general roadmap to consider:

JAN
1 2 3

Turn toward your
emotions with acceptance
Become aware of the
emotion and identify
where you sense it in
FEB
Identify and Label the Accept your emotions
emotion
Don’t deny or judge them
Identifying the emotion
can help you understand
its root cause

MAR
your body

APR
MAY
JUN
JUL
4 5 6

Realize the Inquire and Investigate Let go of the need to

impermanence of your control your emotions

AUG
emotions Ask yourself “What
triggered me, Why do I Be open to the outcome
Remember, everything is of your emotions and
feel this way?”
temporary. what unfolds
SEP
OCT
NOV
DEC

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OVERCOMING FEARS

2024
FEARS: DATE:

WHEN DOES IT USUALLY ARISE? WHERE DOES IT STEM FROM?

JAN
FEB
MAR
APR
MAY
WHAT LIE ARE YOU TELLING YOURSELF? SPEAK TRUTH INTO YOUR FEAR.

JUN
JUL
AUG
SEP

DATE: ACTION STEPS TO OVERCOMING YOUR FEAR:

OCT
NOV
DEC

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SYMMETRY DRAWING STRESS-RELIEF

2024
Engage in drawing creativity during leisure by mirroring symmetrical designs on the right
s i d e t o m a t c h t h e l e f t . Ta k e a l i t t l e b r e a k t o r e l i e v e s t r e s s a n d b o o s t y o u r c r e a t i v i t y w i t h a
variety of Stress Relieving Designs!

JAN
SIMPLE DRAWING TECHNIQUES FOR ANXIETY
(Click on the below designs to view in drawing mode.)

FEB
MAR
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MINDFULNESS COLORING BOOK

2024
C o l o r i n g i s a s c i e n t i f i c a l l y - p r o v e n w a y o f p r o m o t i n g f e e l i n g s o f c a l m n e s s a n d t r a n q u i l i t y.
Whether you want to unwind from the day’s stress, hone your artistic talent, or feel the
benefits of meditative mindfulness, this coloring calmness is for you.

JAN
RELIEVE STRESS AND COLOR YOUR WAY TO CALM.

FEB
(Click on the below shapes to view in coloring mode.)

MAR
APR
MAY
JUN
JUL
AUG
SEP
OCT
NOV
DEC

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THERAPY REFLECTION DATE:

2024
SESSION DURATION: SESSION NO:

WHAT DO YOU WANT TO REMEMBER TO MENTION TO YOUR THERAPIST?

JAN
FEB
MAR
WHAT THINGS DID YOU DISCUSS DURING YOUR SESSION?

APR
MAY
WHAT HOMEWORK WAS ASSIGNED? WHAT HOMEWORK WAS ASSIGNED?

JUN
JUL
HOW DID YOU FEEL: WHAT DID YOU LEARN ABOUT YOURSELF?

AUG
BEFORE YOUR SESSION?

SEP

DURING YOUR SESSION?

OCT
NOV

AFTER YOUR SESSION?

DEC

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REFRAME NEGATIVE MINDSET

2024
Reframing negative mindset strategies for success that will increase your ability to be both happy and
successful (in all areas of your life): Review the questions you asked yourself when you were checking
your thoughts and see how you can reframe the situation.

JAN
FROM: TO:

I CAN'T. HOW DO I LEARN?

FEB
MAR
I DON'T KNOW. I'LL FIND OUT.

APR
IT'S TOO HARD. IT'S A CHALLENGE.

MAY
JUN
I'M WORRIED THAT I'LL FAIL. I'M CURIOUS ABOUT WHAT WILL HAPPEN.

JUL
I'M NOT GOOD AT IT. I CAN GET BETTER.

AUG
SEP

I'M NOT READY (I NEED TO KNOW MORE FIRST). THERE'S NO BETTER TIME THAN NOW.
OCT

I'M TOO OLD. IT'S NEVER TOO LATE.

NOV
DEC

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ADHD BEHAVIOR TRACKER

2024
DATE: WEEK:

LOCATION: WEIGHT:

JAN
DAY GOAL:

FEB
BEHAVIOR

1. INATTENTION HIGHLIGHT RATING

MAR
SHORT ATTENTION 1 2 3 4 5 6 7 8 9 10

UNMOTIVATED/BORED 1 2 3 4 5 6 7 8 9 10

APR
FORGETFUL/CONFUSION 1 2 3 4 5 6 7 8 9 10

CONSTANTLY CHANGING ACTIVITY 1 2 3 4 5 6 7 8 9 10

MAY
2. HYPERACTIVITY

CONSTANTLY MOVING / TALKING 1 2 3 4 5 6 7 8 9 10

JUN
STRUGGLING TO SIT STILL 1 2 3 4 5 6 7 8 9 10

TOUCHING THINGS REPEATEDLY 1 2 3 4 5 6 7 8 9 10

DIFFICULTY SLEEPING 1 2 3 4 5 6 7 8 9 10

JUL
3. IMPULSIVITY

ACTING WITHOUT THINKING 1 2 3 4 5 6 7 8 9 10

AUG
INTERRUPTING OTHERS 1 2 3 4 5 6 7 8 9 10

EASILY FRUSTRATED 1 2 3 4 5 6 7 8 9 10
SEP

UNABLE TO HOLD BACK EMOTIONS 1 2 3 4 5 6 7 8 9 10

MEDICATION
OCT

NAME / TYPE FREQUENCY DOSAGE

NOV
DEC

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SELF-MOTIVATION WORKSHEET

2024
This worksheet can help you find the motivation to take action to attain the life you desire. Spend some
time in self-reflection to answer the questions below truthfully and revisit these questions whenever you
feel your motivation waning.

JAN
MY WEEK IN FEELINGS
5 THINGS I LOVE ABOUT MYSELF.

FEB
MAR
APR
5 THINGS I WANT TO ACCOMPLISH NEXT
5 THINGS I ACCOMPLISHED THIS WEEK
WEEK

MAY
JUN
JUL
A COMPLIMENT TO MYSELF
10 THINGS I'M GRATEFUL FOR THIS WEEK

AUG
SEP
OCT
NOV
DEC

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NO CONTROL V/S CONTROL

2024
Focusing on the things you have control over instead of the things you don't, will significantly reduce
stress. Do not worry about what others are doing, and focus on how you personally can have a positive
impact on your environment.

JAN
NO CONTROL CONTROL

FEB
THINGS I WORRY ABOUT THAT ARE OUT THINGS I WORRY ABOUT THAT I HAVE
OF MY CONTROL. CONTROL OVER.

MAR
1. 1.

APR
2. 2.

MAY
3. 3.

JUN
4. 4.

5. 5.

JUL
6. 6.

7. 7. AUG
SEP

8. 8.
OCT

9. 9.
NOV

10. 10.
DEC

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ADHD RECALL SUPPORT

2024
If you have ADHD, it may mean you face challenges with remembering tasks or forgetting your
words during an engaging conversation. But being aware of your forgetfulness means you can
take steps to work around it.

JAN
DESCRIBE THE “FORGETTABLE MOMENTS IN ADHD” STRATEGIES TO STOP REPEATING THE SAME
INCIDENT MISTAKES

FEB
MAR
APR
MAY
JUN
JUL
AUG
SEP
OCT

NOTE
NOV
DEC

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ADHD: HYPER-FOCUS

2024
DATE EXTREME FOCUS DESCRIPTION

JAN
FEB
MAR
APR
MAY
JUN
JUL
HIGH-VALUE TARGET WHAT I AM GRATEFUL FOR? NOTE:

AUG
SEP
OCT
NOV
DEC

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 GOAL PLANNER

2024
1. GOAL OVERVIEW 2. GOAL OVERVIEW 3. GOAL OVERVIEW

JAN
START: FINISH: START: FINISH: START: FINISH:

FEB
PROGRESS 0% 25% 50% 75% 100% PROGRESS 0% 25% 50% 75% 100% PROGRESS 0% 25% 50% 75% 100%

PRIORITY PRIORITY PRIORITY

MAR
4. GOAL OVERVIEW 5. GOAL OVERVIEW 6. GOAL OVERVIEW

APR
MAY
START: FINISH: START: FINISH: START: FINISH:

PROGRESS 0% 25% 50% 75% 100% PROGRESS 0% 25% 50% 75% 100% PROGRESS 0% 25% 50% 75% 100%

PRIORITY PRIORITY PRIORITY

JUN
7. GOAL OVERVIEW 8. GOAL OVERVIEW 9. GOAL OVERVIEW

JUL
AUG
START: FINISH: START: FINISH: START: FINISH:

PROGRESS 0% 25% 50% 75% 100% PROGRESS 0% 25% 50% 75% 100% PROGRESS 0% 25% 50% 75% 100%

PRIORITY PRIORITY PRIORITY SEP

10. GOAL OVERVIEW 11. GOAL OVERVIEW 12. GOAL OVERVIEW

OCT
NOV

START: FINISH: START: FINISH: START: FINISH:

PROGRESS 0% 25% 50% 75% 100% PROGRESS 0% 25% 50% 75% 100% PROGRESS 0% 25% 50% 75% 100%

PRIORITY PRIORITY PRIORITY

DEC

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 BACK

1. GOAL PLANNER

2024
GOAL: HOW TO ACHIEVE THE GOAL:

JAN
MOTIVATION: REWARD:

FEB
MAR
START DATE: DEADLINE:

APR
ACTION PLAN: DATE:

WHAT WAS EASY WHAT WAS HARD: MAY

JUN
JUL
AUG
SEP
OCT

NOTES
NOV
DEC

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 BACK

2. GOAL PLANNER

2024
GOAL: HOW TO ACHIEVE THE GOAL:

JAN
MOTIVATION: REWARD:

FEB
MAR
START DATE: DEADLINE:

APR
ACTION PLAN: DATE:

WHAT WAS EASY WHAT WAS HARD: MAY

JUN
JUL
AUG
SEP
OCT

NOTES
NOV
DEC

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 BACK

3. GOAL PLANNER

2024
GOAL: HOW TO ACHIEVE THE GOAL:

JAN
MOTIVATION: REWARD:

FEB
MAR
START DATE: DEADLINE:

APR
ACTION PLAN: DATE:

WHAT WAS EASY WHAT WAS HARD: MAY

JUN
JUL
AUG
SEP
OCT

NOTES
NOV
DEC

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 BACK

4. GOAL PLANNER

2024
GOAL: HOW TO ACHIEVE THE GOAL:

JAN
MOTIVATION: REWARD:

FEB
MAR
START DATE: DEADLINE:

APR
ACTION PLAN: DATE:

WHAT WAS EASY WHAT WAS HARD: MAY

JUN
JUL
AUG
SEP
OCT

NOTES
NOV
DEC

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 BACK

5. GOAL PLANNER

2024
GOAL: HOW TO ACHIEVE THE GOAL:

JAN
MOTIVATION: REWARD:

FEB
MAR
START DATE: DEADLINE:

APR
ACTION PLAN: DATE:

WHAT WAS EASY WHAT WAS HARD: MAY

JUN
JUL
AUG
SEP
OCT

NOTES
NOV
DEC

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 BACK

6. GOAL PLANNER

2024
GOAL: HOW TO ACHIEVE THE GOAL:

JAN
MOTIVATION: REWARD:

FEB
MAR
START DATE: DEADLINE:

APR
ACTION PLAN: DATE:

WHAT WAS EASY WHAT WAS HARD: MAY

JUN
JUL
AUG
SEP
OCT

NOTES
NOV
DEC

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 BACK

7. GOAL PLANNER

2024
GOAL: HOW TO ACHIEVE THE GOAL:

JAN
MOTIVATION: REWARD:

FEB
MAR
START DATE: DEADLINE:

APR
ACTION PLAN: DATE:

WHAT WAS EASY WHAT WAS HARD: MAY

JUN
JUL
AUG
SEP
OCT

NOTES
NOV
DEC

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 BACK

8. GOAL PLANNER

2024
GOAL: HOW TO ACHIEVE THE GOAL:

JAN
MOTIVATION: REWARD:

FEB
MAR
START DATE: DEADLINE:

APR
ACTION PLAN: DATE:

WHAT WAS EASY WHAT WAS HARD: MAY

JUN
JUL
AUG
SEP
OCT

NOTES
NOV
DEC

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 BACK

9. GOAL PLANNER

2024
GOAL: HOW TO ACHIEVE THE GOAL:

JAN
MOTIVATION: REWARD:

FEB
MAR
START DATE: DEADLINE:

APR
ACTION PLAN: DATE:

WHAT WAS EASY WHAT WAS HARD: MAY

JUN
JUL
AUG
SEP
OCT

NOTES
NOV
DEC

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 BACK

10. GOAL PLANNER

2024
GOAL: HOW TO ACHIEVE THE GOAL:

JAN
MOTIVATION: REWARD:

FEB
MAR
START DATE: DEADLINE:

APR
ACTION PLAN: DATE:

WHAT WAS EASY WHAT WAS HARD: MAY

JUN
JUL
AUG
SEP
OCT

NOTES
NOV
DEC

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 BACK

11. GOAL PLANNER

2024
GOAL: HOW TO ACHIEVE THE GOAL:

JAN
MOTIVATION: REWARD:

FEB
MAR
START DATE: DEADLINE:

APR
ACTION PLAN: DATE:

WHAT WAS EASY WHAT WAS HARD: MAY

JUN
JUL
AUG
SEP
OCT

NOTES
NOV
DEC

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 BACK

12. GOAL PLANNER

2024
GOAL: HOW TO ACHIEVE THE GOAL:

JAN
MOTIVATION: REWARD:

FEB
MAR
START DATE: DEADLINE:

APR
ACTION PLAN: DATE:

WHAT WAS EASY WHAT WAS HARD: MAY

JUN
JUL
AUG
SEP
OCT

NOTES
NOV
DEC

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HABIT EVALUATION

2024
GOAL: HOW TO ACHIEVE THE GOAL:

JAN
MOTIVATION: REWARD:

FEB
MAR
START DATE: DEADLINE:

APR
ACTION PLAN: DATE:

WHAT WAS EASY WHAT WAS HARD: MAY

JUN
JUL
AUG
SEP
OCT

NOTES
NOV
DEC

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 PROJECT PLANNER

2024
1. PROJECT NAME OVERVIEW 2. PROJECT NAME OVERVIEW 3. PROJECT NAME OVERVIEW

JAN
DUE DATE: DUE DATE: DUE DATE:

COMPLETED ON: COMPLETED ON: COMPLETED ON:

START: FINISH: START: FINISH: START: FINISH:

FEB
PROGRESS 0% 25% 50% 75% 100% PROGRESS 0% 25% 50% 75% 100% PROGRESS 0% 25% 50% 75% 100%

4. PROJECT NAME OVERVIEW 5. PROJECT NAME OVERVIEW 6. PROJECT NAME OVERVIEW

MAR
DUE DATE: DUE DATE: DUE DATE:

APR
COMPLETED ON: COMPLETED ON: COMPLETED ON:

START: FINISH: START: FINISH: START: FINISH:

PROGRESS 0% 25% 50% 75% 100% PROGRESS 0% 25% 50% 75% 100% PROGRESS 0% 25% 50% 75% 100%

MAY
7. PROJECT NAME OVERVIEW 8. PROJECT NAME OVERVIEW 9. PROJECT NAME OVERVIEW

JUN
DUE DATE: DUE DATE: DUE DATE:

COMPLETED ON: COMPLETED ON: COMPLETED ON:

JUL
START: FINISH: START: FINISH: START: FINISH:

PROGRESS 0% 25% 50% 75% 100% PROGRESS 0% 25% 50% 75% 100% PROGRESS 0% 25% 50% 75% 100%

AUG
10. PROJECT NAME OVERVIEW 11. PROJECT NAME OVERVIEW 12. PROJECT NAME OVERVIEW

SEP

DUE DATE: DUE DATE: DUE DATE:

COMPLETED ON: COMPLETED ON: COMPLETED ON:

START: FINISH: START: FINISH: START: FINISH:

OCT

PROGRESS 0% 25% 50% 75% 100% PROGRESS 0% 25% 50% 75% 100% PROGRESS 0% 25% 50% 75% 100%

NOTE:
NOV
DEC

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 BACK

1. PROJECT OVERVIEW

2024
TITLE:

OBJECTIVES:

JAN
START DATE: DUE DATE: FINISHED:

FEB
MILESTONES: RESOURCES:

MAR
APR
MAY
ACTION PLAN DUE DATE COMPLETED

JUN
JUL
AUG
SEP
OCT

STRENGTHS WEAKNESSES
NOV

OPPORTUNITIES THREAT
DEC

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 BACK

2. PROJECT OVERVIEW

2024
TITLE:

OBJECTIVES:

JAN
START DATE: DUE DATE: FINISHED:

FEB
MILESTONES: RESOURCES:

MAR
APR
MAY
ACTION PLAN DUE DATE COMPLETED

JUN
JUL
AUG
SEP
OCT

STRENGTHS WEAKNESSES
NOV

OPPORTUNITIES THREAT
DEC

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 BACK

3. PROJECT OVERVIEW

2024
TITLE:

OBJECTIVES:

JAN
START DATE: DUE DATE: FINISHED:

FEB
MILESTONES: RESOURCES:

MAR
APR
MAY
ACTION PLAN DUE DATE COMPLETED

JUN
JUL
AUG
SEP
OCT

STRENGTHS WEAKNESSES
NOV

OPPORTUNITIES THREAT
DEC

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 BACK

4. PROJECT OVERVIEW

2024
TITLE:

OBJECTIVES:

JAN
START DATE: DUE DATE: FINISHED:

FEB
MILESTONES: RESOURCES:

MAR
APR
MAY
ACTION PLAN DUE DATE COMPLETED

JUN
JUL
AUG
SEP
OCT

STRENGTHS WEAKNESSES
NOV

OPPORTUNITIES THREAT
DEC

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 BACK

5. PROJECT OVERVIEW

2024
TITLE:

OBJECTIVES:

JAN
START DATE: DUE DATE: FINISHED:

FEB
MILESTONES: RESOURCES:

MAR
APR
MAY
ACTION PLAN DUE DATE COMPLETED

JUN
JUL
AUG
SEP
OCT

STRENGTHS WEAKNESSES
NOV

OPPORTUNITIES THREAT
DEC

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 BACK

6. PROJECT OVERVIEW

2024
TITLE:

OBJECTIVES:

JAN
START DATE: DUE DATE: FINISHED:

FEB
MILESTONES: RESOURCES:

MAR
APR
MAY
ACTION PLAN DUE DATE COMPLETED

JUN
JUL
AUG
SEP
OCT

STRENGTHS WEAKNESSES
NOV

OPPORTUNITIES THREAT
DEC

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 BACK

7. PROJECT OVERVIEW

2024
TITLE:

OBJECTIVES:

JAN
START DATE: DUE DATE: FINISHED:

FEB
MILESTONES: RESOURCES:

MAR
APR
MAY
ACTION PLAN DUE DATE COMPLETED

JUN
JUL
AUG
SEP
OCT

STRENGTHS WEAKNESSES
NOV

OPPORTUNITIES THREAT
DEC

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 BACK

8. PROJECT OVERVIEW

2024
TITLE:

OBJECTIVES:

JAN
START DATE: DUE DATE: FINISHED:

FEB
MILESTONES: RESOURCES:

MAR
APR
MAY
ACTION PLAN DUE DATE COMPLETED

JUN
JUL
AUG
SEP
OCT

STRENGTHS WEAKNESSES
NOV

OPPORTUNITIES THREAT
DEC

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 BACK

9. PROJECT OVERVIEW

2024
TITLE:

OBJECTIVES:

JAN
START DATE: DUE DATE: FINISHED:

FEB
MILESTONES: RESOURCES:

MAR
APR
MAY
ACTION PLAN DUE DATE COMPLETED

JUN
JUL
AUG
SEP
OCT

STRENGTHS WEAKNESSES
NOV

OPPORTUNITIES THREAT
DEC

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 BACK

10. PROJECT OVERVIEW

2024
TITLE:

OBJECTIVES:

JAN
START DATE: DUE DATE: FINISHED:

FEB
MILESTONES: RESOURCES:

MAR
APR
MAY
ACTION PLAN DUE DATE COMPLETED

JUN
JUL
AUG
SEP
OCT

STRENGTHS WEAKNESSES
NOV

OPPORTUNITIES THREAT
DEC

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 BACK

11. PROJECT OVERVIEW

2024
TITLE:

OBJECTIVES:

JAN
START DATE: DUE DATE: FINISHED:

FEB
MILESTONES: RESOURCES:

MAR
APR
MAY
ACTION PLAN DUE DATE COMPLETED

JUN
JUL
AUG
SEP
OCT

STRENGTHS WEAKNESSES
NOV

OPPORTUNITIES THREAT
DEC

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 BACK

12. PROJECT OVERVIEW

2024
TITLE:

OBJECTIVES:

JAN
START DATE: DUE DATE: FINISHED:

FEB
MILESTONES: RESOURCES:

MAR
APR
MAY
ACTION PLAN DUE DATE COMPLETED

JUN
JUL
AUG
SEP
OCT

STRENGTHS WEAKNESSES
NOV

OPPORTUNITIES THREAT
DEC

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ADHD COACHING LOG

2024
NAME: DATE: SESSION #:

JAN
SESSION TOPIC:

FEB
2. WHAT ACTION STEP(S) DID YOU MAKE SINCE

MAR
1. WHAT WERE YOUR GAINS AND CHALLENGES
YOUR LAST SESSION?
SINCE YOUR LAST SESSION?

APR
MAY
JUN
3. ON A SCALE OF 1-10 (10 BEING THE BEST) 4. WHAT TOPIC(S) DO YOU WANT TO EXPLORE IN
HOW WOULD YOU RATE YOUR EFFORTS TOWARD YOUR UPCOMING SESSION?
ACHIEVING YOUR SET GOALS? WHY?

JUL
AUG
SEP
OCT

NOTE
NOV
DEC

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HEALTHY HABIT VISUALIZATION

2024
D A I LY H A B I T M O N T H LY H A B I T LIFE HABIT

JAN
FEB
MAR
APR
MAY
JUN
JUL
AUG
SEP
OCT
NOV
DEC

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REFRAME YOUR LIMITING BELIEFS

2024
WHAT DO YOU WANT? (BE SPECIFIC)

1.

JAN
2.

3.

FEB
WHY DON’T YOU HAVE THEM?

1.

MAR
2.

3.

APR
“I AM” STATEMENTS:

1.

2.

MAY
3.

JUN
REFRAMED LIMITING BELIEF 1:

JUL
AUG
REFRAMED LIMITING BELIEF 2:

SEP
OCT

REFRAMED LIMITING BELIEF 3:

NOV
DEC

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LIMITING SELF-BELIEF REFRAME

2024
S.NO LIMITING SELF-BELIEF REPEAT

JAN
2

FEB
5

MAR
8

APR
10

S.NO REFRAME TO EMPOWER REPEAT

MAY
1

JUN
4

JUL
7

AUG
10

NOTE
SEP
OCT
NOV
DEC

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ADHD WHEEL OF LIFE

2024
The Wellness Wheel helps you assess your life balance. Being aware of where you are in each area of
your life allows for self -discovery and improvement. This exercise helps map out your journey and track
your growth.

JAN
On a scale of 1-10, where do you rate yourself in each life area?
Remember, this is for your benefit, so be honest with yourself.

FEB
MAR
1 0

APR
8

MAY
4

JUN
1

JUL
AUG
SEP
OCT

NOTES
NOV
DEC

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SELF-DISCOVERY JOURNAL

2024
These self-discovery exercises are easy and fun. The key is honesty. You need to be truthful with yourself
and not rely on others' opinions. Take your time and reflect on each journal prompt individually. This
exercise helps you understand who you are based on others' perceptions and your own self-image. It

JAN
allows you to filter criticisms and determine what is genuine. It also helps you observe how you handle
challenges. To start small, here are ten self-discovery journal prompts that won't overwhelm you.

FEB
1 W h a t a r e m y s tr engths?

MAR
2 W h a t a m I g ood a t?

APR
3 W h a t a r e m y w e aknesses?

MAY
4 W h a t is a h uge c h al lenge th at I fa ced i n m y l i fe ? H o w d i d I o ve r come i t?

JUN
5 W h a t a r e th e fe e l ings a nd e m o tions I fe l t i n th a t c hal l enge? W h y?

JUL
6 H o w d o I s e e m ys e l f? W h a t a r e m y tr a i ts, c h aracter i sti cs, a nd a tti tude?

AUG
In w h a t w a y a m I u n consci ousl y p i s si ng o ff o ther s? W h at b ad tr a i ts d o th ey te l l me I h a ve? Is it tr u e?
7
W h y o r w h y n o t?
SEP

8 W h a t a r e th e th i ngs I a l w ays e n j oy d o ing a nd e xc i ted a bout?

OCT

9 W h a t d o o ther s te l l m e I a m g ood a t, a nd w h at d o o ther s te l l m e I’ m b ad a t?

NOV

10 H o w d o o thers c o m pl i m ent m e ?
DEC

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 BACK

2024
1. What are my strengths?

JAN
FEB
MAR
APR
MAY
JUN
JUL
AUG
SEP
OCT
NOV
DEC

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 BACK

2024
2 . W h a t a m I g ood a t?

JAN
FEB
MAR
APR
MAY
JUN
JUL
AUG
SEP
OCT
NOV
DEC

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 BACK

2024
3 . W h a t a r e my w e aknesses?

JAN
FEB
MAR
APR
MAY
JUN
JUL
AUG
SEP
OCT
NOV
DEC

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 BACK

2024
4 . W h a t is a h uge c h al l enge th at I fa c ed i n m y l i fe ? H o w d i d I o ve r com e i t?

JAN
FEB
MAR
APR
MAY
JUN
JUL
AUG
SEP
OCT
NOV
DEC

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 BACK

2024
5 . W h a t a r e th e fe el i ngs a nd e m o ti ons I fe l t i n th at c h al lenge? W h y?

JAN
FEB
MAR
APR
MAY
JUN
JUL
AUG
SEP
OCT
NOV
DEC

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 BACK

2024
6 . H o w d o I s e e mys e l f? W h at a r e m y tr a i ts , c haracter i sti cs, a nd a tti tude?

JAN
FEB
MAR
APR
MAY
JUN
JUL
AUG
SEP
OCT
NOV
DEC

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 BACK

2024
7 . In w h at w a y a m I u n consciousl y p i s s ing o ff o ther s? W h a t b ad tr a i ts d o th ey te l l m e I h ave? Is it tr u e? W h y o r w h y n ot?

JAN
FEB
MAR
APR
MAY
JUN
JUL
AUG
SEP
OCT
NOV
DEC

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 BACK

2024
8 . W h a t a r e th e th i ngs I a l w ays e nj oy d o i ng a nd e xc i ted a bout?

JAN
FEB
MAR
APR
MAY
JUN
JUL
AUG
SEP
OCT
NOV
DEC

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 BACK

2024
9 . W h a t d o o ther s te l l m e I a m g ood a t, a nd w h at d o o ther s te l l m e I’ m b ad a t?

JAN
FEB
MAR
APR
MAY
JUN
JUL
AUG
SEP
OCT
NOV
DEC

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 BACK

2024
1 0 . H o w d o o ther s c o m pl i ment m e ?

JAN
FEB
MAR
APR
MAY
JUN
JUL
AUG
SEP
OCT
NOV
DEC

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HAPPY CHEMICALS (D.O.S.E.)

2024
Happiness is made in the brain by four main chemicals: dopamine, oxytocin, serotonin, and endorphins.
Each chemical is released by your brain to help evoke sensations of pleasure and satisfaction. They also
help control stress and anxiety.

JAN
1 . D O PA M I N E Write 2-3 things you can do to access or release
dopamine.
(The Rewarding Chemical)

FEB
• Completing a task.
• Doing self-care activities.
• Eating food.

MAR
• Celebrating little wins.

APR
2. OXYTOCIN Write 2-3 things you can do to access or release
oxytocin.
(The Love Hormone)

MAY
• Playing with a dog.
• P l a y i n g w i t h a b a b y.
• Holding hand.
• H u g g i n g y o u r f a m i l y.

JUN
• Give a compliment.

JUL
3. SEROTONIN Write 2-3 things you can do to access or release
serotonin.
(The Mood Stabilizer)
• Meditating.

AUG
• Running.
• Sun exposure.
• Walk in nature.
• Swimming. SEP

• Cycling.

4. ENDORPHINS Write 2-3 things you can do to access or release

OCT

endorphins.
(The Pain killer)
• Laughter exercise.
• Essential oils.
NOV

• W a t c h a c o m e d y.
• Dark chocolate.
• Exercising.
DEC

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POMODORO TRACKER DATE:

2024
PRODUCTIVITY LEVEL 10 20 30 40 50 60 70 80 90 100

JAN
M AIN T ASKS F O R T O D AY ST AR T T IM E EN D T IME T AR G ET

FEB
MAR
APR
MAY
JUN
JUL
AUG
SEP

BR EAKS NOTE:
OCT
NOV
DEC

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MY TOP PRIORITY CHECK-LIST

2024
Yo ur p r io r ity lis t is a l i s t th at s p el l s o u t a l l th e ta s ks to b e e m bar ked o n i n o r der o f r e l a ti ve imp o r tance. T h e ite ms o n yo u r
p r i o r i ty lis t a r e a ll th e th i ngs th at bring yo u a s tep c l o ser to g uaranteed s u ccess i n b oth yo ur p er sonal a nd p r ofessional
g oal s. T h is lis t e n sur es yo u s ta y fo cused a nd m a k e p r ogress a t a l l p o ints i n ti m e .

JAN
URGENT & IMPORTANT IMPORTANT & NOT URGENT

FEB
MAR
APR
MAY
JUN
URGENT & NOT IMPORTANT NOT IMPORTANT & NOT URGENT

JUL
AUG
SEP
OCT
NOV
DEC

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CHORES & CLEANING

2024
DAILY S M T W T F S

JAN
FEB
MAR
S U N D AY M O N D AY

APR
MAY
T U E S D AY W E D N E S D AY

JUN
JUL
AUG
T H U R S D AY F R I D AY

SEP
OCT

S AT U R D AY NOTE
NOV
DEC

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PLANT WELLNESS LOG

2024
NAME:

WATER REQUIREMENTS: POSITION:

JAN
FEB
PLANT PHOTO MONTH OF INTEREST:

1 2 3 4 5 6 7 8 9 10 11 12 13 14 15

MAR
CHARACTERISTICS:

APR
PLANT LOCATION: DATE PLANTED:

MAY
VISIT AND INSPIRATION

DATE LOCATION IDEAS AND NOTES

JUN
JUL
AUG
SEP
OCT

NOTE:
NOV
DEC

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GROCERY LIST

2024
PRODUCE PANTRY

JAN
FEB
DAIRY BAKERY

MAR
APR
MEAT/FISH CANS/JARS

MAY
JUN
DRINKS FROZEN FOODS

JUL
AUG
OTHER
SEP
OCT

NOTE
NOV
DEC

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MEAL PLANNER

2024
SUNDAY MONDAY

B B

JAN
L L

D D

S S

FEB
TUESDAY WEDNESDAY

B B

MAR
L L

D D

S S

APR
THURSDAY FRIDAY

B B

MAY
L L

D D

S S

JUN
SATURDAY

JUL
L

AUG
S

NOTE

SEP
OCT
NOV
DEC

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RECIPE LOG

2024
RECIPE:

JAN
PR EPARE T IM E: VEG ET ARIAN :

C O O K T IM E: VEG AN :

FEB
PHOTO
SER VIN GS: D AIR Y - FR EE:

MAR
C AL ORIES: G L U TEN - F REE:

R AT IN G: D IF F IC ULT Y: EASY AVG H IG H

APR
DIRECTIONS:

MAY
JUN
JUL
AUG
SEP
NOTE:
INGREDIENTS:
OCT
NOV
DEC

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MIND MAP

2024
JAN
FEB
MAR
APR
MAY
JUN
JUL
AUG
SEP
OCT
NOV
DEC

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MY FAVORITE PLAYLIST

2024
DAY PLAYLIST APPS / WEB S M T W T F S

JAN
FEB
MAR
APR
MAY
JUN
JUL
AUG
SEP
OCT
NOV
DEC

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TIME TRACKER

2024
TA S K N A M E : _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

DAYS AM PM

JAN
1 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
2 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
3 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
4 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

FEB
5 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
6 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
7 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
8 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

MAR
9 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

10 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

11 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

12 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

APR
13 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

14 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

15 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

MAY
16 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

17 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

18 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

19 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

JUN
20 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

21 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

22 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

23 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

JUL
24 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

25 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

26 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

AUG
27 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

28 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

29 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

30 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12 SEP

31 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

NOTE:
OCT
NOV
DEC

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TIME TRACKER

2024
TA S K N A M E : _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

DAYS AM PM

JAN
1 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
2 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
3 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
4 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

FEB
5 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
6 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
7 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
8 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

MAR
9 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

10 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

11 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

12 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

APR
13 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

14 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

15 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

MAY
16 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

17 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

18 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

19 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

JUN
20 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

21 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

22 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

23 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

JUL
24 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

25 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

26 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

AUG
27 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

28 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

29 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
SEP
NOTE:
OCT
NOV
DEC

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TIME TRACKER

2024
TA S K N A M E : _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

DAYS AM PM

JAN
1 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
2 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
3 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
4 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

FEB
5 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
6 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
7 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
8 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

MAR
9 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

10 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

11 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

12 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

APR
13 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

14 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

15 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

MAY
16 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

17 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

18 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

19 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

JUN
20 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

21 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

22 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

23 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

JUL
24 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

25 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

26 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

AUG
27 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

28 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

29 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

30 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12 SEP

31 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

NOTE:
OCT
NOV
DEC

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

TIME TRACKER

2024
TA S K N A M E : _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

DAYS AM PM

JAN
1 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
2 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
3 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
4 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

FEB
5 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
6 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
7 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
8 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

MAR
9 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

10 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

11 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

12 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

APR
13 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

14 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

15 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

MAY
16 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

17 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

18 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

19 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

JUN
20 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

21 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

22 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

23 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

JUL
24 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

25 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

26 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

AUG
27 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

28 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

29 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

30 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12 SEP

NOTE:
OCT
NOV
DEC

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

TIME TRACKER

2024
TA S K N A M E : _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

DAYS AM PM

JAN
1 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
2 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
3 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
4 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

FEB
5 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
6 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
7 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
8 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

MAR
9 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

10 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

11 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

12 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

APR
13 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

14 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

15 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

MAY
16 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

17 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

18 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

19 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

JUN
20 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

21 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

22 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

23 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

JUL
24 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

25 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

26 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

AUG
27 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

28 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

29 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

30 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12 SEP

31 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

NOTE:
OCT
NOV
DEC

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

TIME TRACKER

2024
TA S K N A M E : _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

DAYS AM PM

JAN
1 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
2 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
3 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
4 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

FEB
5 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
6 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
7 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
8 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

MAR
9 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

10 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

11 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

12 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

APR
13 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

14 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

15 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

MAY
16 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

17 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

18 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

19 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

JUN
20 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

21 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

22 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

23 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

JUL
24 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

25 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

26 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

AUG
27 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

28 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

29 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

30 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12 SEP

NOTE:
OCT
NOV
DEC

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

TIME TRACKER

2024
TA S K N A M E : _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

DAYS AM PM

JAN
1 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
2 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
3 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
4 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

FEB
5 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
6 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
7 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
8 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

MAR
9 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

10 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

11 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

12 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

APR
13 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

14 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

15 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

MAY
16 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

17 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

18 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

19 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

JUN
20 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

21 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

22 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

23 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

JUL
24 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

25 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

26 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

AUG
27 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

28 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

29 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

30 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12 SEP

31 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

NOTE:
OCT
NOV
DEC

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TIME TRACKER

2024
TA S K N A M E : _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

DAYS AM PM

JAN
1 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
2 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
3 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
4 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

FEB
5 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
6 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
7 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
8 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

MAR
9 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

10 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

11 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

12 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

APR
13 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

14 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

15 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

MAY
16 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

17 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

18 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

19 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

JUN
20 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

21 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

22 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

23 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

JUL
24 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

25 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

26 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

AUG
27 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

28 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

29 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

30 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12 SEP

31 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

NOTE:
OCT
NOV
DEC

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TIME TRACKER

2024
TA S K N A M E : _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

DAYS AM PM

JAN
1 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
2 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
3 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
4 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

FEB
5 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
6 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
7 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
8 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

MAR
9 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

10 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

11 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

12 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

APR
13 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

14 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

15 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

MAY
16 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

17 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

18 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

19 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

JUN
20 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

21 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

22 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

23 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

JUL
24 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

25 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

26 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

AUG
27 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

28 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

29 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

30 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12 SEP

NOTE:
OCT
NOV
DEC

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TIME TRACKER

2024
TA S K N A M E : _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

DAYS AM PM

JAN
1 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
2 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
3 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
4 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

FEB
5 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
6 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
7 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
8 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

MAR
9 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

10 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

11 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

12 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

APR
13 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

14 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

15 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

MAY
16 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

17 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

18 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

19 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

JUN
20 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

21 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

22 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

23 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

JUL
24 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

25 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

26 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

AUG
27 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

28 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

29 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

30 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12 SEP

31 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

NOTE:
OCT
NOV
DEC

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TIME TRACKER

2024
TA S K N A M E : _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

DAYS AM PM

JAN
1 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
2 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
3 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
4 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

FEB
5 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
6 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
7 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
8 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

MAR
9 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

10 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

11 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

12 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

APR
13 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

14 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

15 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

MAY
16 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

17 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

18 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

19 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

JUN
20 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

21 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

22 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

23 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

JUL
24 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

25 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

26 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

AUG
27 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

28 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

29 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

30 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12 SEP

NOTE:
OCT
NOV
DEC

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TIME TRACKER

2024
TA S K N A M E : _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _

JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

DAYS AM PM

JAN
1 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
2 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
3 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
4 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

FEB
5 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
6 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
7 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12
8 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

MAR
9 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

10 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

11 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

12 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

APR
13 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

14 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

15 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

MAY
16 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

17 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

18 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

19 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

JUN
20 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

21 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

22 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

23 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

JUL
24 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

25 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

26 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

AUG
27 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

28 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

29 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

30 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12 SEP

31 1 2 3 4 5 6 7 8 9 10 11 12 1 2 3 4 5 6 7 8 9 10 11 12

NOTE:
OCT
NOV
DEC

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PODCASTS

2024
NAME: TOPIC 1

GUEST INFO:

JAN
EPISODE LENGTH:

EPISODE #:

DATE RECORDED:

FEB
DATE PUBLISHED:

CONCEPT:

MAR
INTRO TOPIC 2

APR
MAY
JUN
CHECKLIST TOPIC 3

JUL
AUG
SEP

NOTE
OCT
NOV
DEC

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 BACK

ADHD SCIENCE TIPS

2024
1 W h a t is s tr e ss a nd h o w to o ve r com e i t?

JAN
2 H o w to h e lp b u i ld s e l f -esteem ?

FEB
3 H o w s e l f -esteem a ffects yo ur l i fe a nd h o w to i m p r o ve i t?

MAR
4 H o w to s top o ve rthi nking?

5 W h a t is c h r oni c s tr e ss a nd w h at a r e th e s ym p tom s?

APR
6 Am I n o rm al ?

MAY
7 H o w to o ve r com e te chno - str ess?

JUN
8 H o w to p r e vent b u rnout i n th e w o r kplace?

JUL
9 W h y c a n’ t fi n i sh w h at I s ta r t?

10 It is o k ay n o t to b e o kay.

AUG
11 Relieve stress and anxiety naturally with box breathing exercise
SEP

12 D e velopi ng a w o r k - l i fe b al ance i n th e c u r rent c l i m a te.

OCT

13 W h a t is s o c ial a n xiety a nd h ow to o ver com e i t a s w e m o ve o u t o f l o c kdown?

NOV

14 O ve r com i ng th e n eed fo r a c ceptance o n s o ci al m e d i a.

15 C u s tom ti p s : -
DEC

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 BACK

WHAT IS STRESS AND HOW TO OVERCOME IT?

2024
Are you tired, tearful, or overeating? You may be dealing with stress.

Stress is the body’s reaction to feeling threatened or under pressure. Stress isn’t a problem for a short

JAN
period; however, it can significantly affect your life and well -being.

Stress is feeling overwhelmed or unable to cope with mental or emotional pressure.

FEB
Stress can affect our mood, body, and relationships – especially when it feels out of control. It can lead to
us feeling anxious and irritable and can affect our self -esteem.

MAR
Experiencing a lot of stress over a long period of time can also lead to a feeling of physical, mental, and
emotional exhaustion often called burnout.

Identifying that you are stressed will address the causes and get you back to a happier and healthier

APR
you.

There are many causes of stress. Stress can affect people differently and varies from person to person.

• Pressure at work, school, or home.

MAY
• Illness, difficult or sudden life events, and many more can lead to stress.

Here are some of the signs of being stressed:

JUN
• Feeling overwhelmed
• Have racing thoughts or difficulty concentrating
• Feel constantly worried or anxious

JUL
Now you know the signs and the causes of stress, let’s discuss the tips for dealing with stress.

One of the main tips for dealing with stress is splitting up your tasks . If a task feels overwhelming and
difficult to start, try breaking it down into easier chunks. An example of this is when you have a long to -do

AUG
list at work and it can seem overwhelming. Split the tasks up into a smaller to -do list which feels less
overwhelming.

Another tip is to take a break. It is so important to take regular breaks when you are feeling stressed.
SEP

Experiencing a lot of stress over a long period can also lead to a feeling of physical, mental, and
emotional exhaustion, often known as burnout.

Remember you are worthy of a break.

OCT
NOV
DEC

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 BACK

HOW TO HELP BUILD SELF-ESTEEM?

2024
Are you looking to build your self -esteem?

Self-esteem is how much people value themselves and how important they believe they are in the world.

JAN
Developing positive self-esteem is important for everyone. However, it can be more challenging for
people who learn and think differently.

FEB
Positive self-esteem comes from recognizing your efforts, finding your strengths, and knowing that
mistakes are learning opportunities.

Over time, people can learn to improve how they view and value themselves.

MAR
Failure can be a great teacher.

APR
A growth mindset and self -esteem are closely linked. Individuals with a growth mindset believe their
abilities can improve over time.

Our mindset affects how we face challenges and setbacks and helps reframe how we approach

MAY
challenges.

The first step to building better self -esteem is to focus on and recognize what you are good at. For

JUN
example, you may be a pro at cooking. Focus on this rather than what you are not so good at. We also
tend to enjoy doing the tasks that we are good at which can boost our mood.

Be kind to yourself. There is one person you will spend your life with and that is yourself, it is so

JUL
important to be kind to yourself. Remember to be gentle to yourself at times when you feel like being self -
critical. Think about what you would say to a friend in a similar situation. Usually, we give the best advice
but don’t follow it ourselves.

AUG
Additionally, start saying no. Often, people with low self -esteem feel they have to say yes to other people,
even if they don’t want to. Start putting yourself first and setting yourself some boundaries. By saying yes
to everyone, it can risk you becoming overburdened and overwhelmed. You may think you will lose
SEP

friendships by prioritizing saying no to others which is rarely the case.

Implement these tips into your daily routine and you will start to see a difference in your self -esteem. We
OCT

have the power to build our self -esteem so take this opportunity for you and your mental health!

Remember to be kind to yourself and believe in yourself !

NOV
DEC

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HOW SELF-ESTEEM AFFECTS YOUR LIFE AND
BACK

HOW TO IMPROVE IT?

2024
Are you constantly critical of yourself? Do you downplay or ignore your positive qualities? You may have
low self-esteem.

JAN
You are not alone in these thoughts and feelings; 85% of individuals admit to having low self -esteem.
Everyone must get to the heart of the problem and build their confidence to live a happier life.

FEB
Self-esteem is the opinion we have of ourselves. When our self -esteem is low, we tend to see ourselves and
our lives negatively and critically. When we move towards healthy self -esteem, we tend to feel positive about
ourselves and life in general. It allows us to be able to deal with life’s ups and downs.

MAR
If you have low self -esteem, you may hide from social situations and avoid things you find challenging. In
the short term, avoiding challenging situations may make you feel safe. However, in the longer term, this can
backfire because it reinforces your underlying doubts and fears.

APR
Living with low self -esteem can harm your mental health and lead to problems such as depression
and anxiety.

MAY
Everyone lacks confidence occasionally; however, people with low self -esteem are unhappy or unsatisfied
with themselves most of the time. It takes attention and daily practice to boost low self -esteem.

JUN
Some of the characteristics of low self -esteem are:

• Extremely critical of yourself

JUL
• Judge themselves to be inferior to their peers
• Assumes that luck plays a role in all their achievements and doesn’t take credit for them

We are not born with low self -esteem; it develops through the experiences we have throughout our lives.

AUG
These feelings are our personal beliefs of ourselves, which means; they are not true.

There are many ways to improve your self -esteem. You should talk to yourself positively, treat yourself the SEP
way you would your best friend, and start being kind and understanding. The challenge that negative self -
talk – every time you criticize yourself, stop and look for objective evidence that the criticism is true.

One of the key practices that help with improving self -esteem is not to compare yourself to others. Allow
OCT

yourself to identify your strengths and recognize that everyone is different. Make a conscious effort to
accept yourself.
NOV

Remember you can improve your self-esteem at any time!

DEC

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 BACK

HOW TO STOP OVERTHINKING?

2024
Does a problem keep popping up in your mind? Do you spend hours dwelling on something and
desperately trying to find some meaning or solution?

JAN
You may also find yourself second -guessing every decision you make and imagining disastrous outcomes
all day, every day. You may be overthinking. Excessive overthinking can be very harmful to your mental
health. You are not alone in these thoughts; approximately 73% of adults admit to overthinking.

FEB
Everyone overthinks sometimes. However, some individual spends their day worrying about something
from the past, present, and future.

MAR
When you worry about tomorrow, it’s not going to take away tomorrow’s troubles at all. Instead,
what it does is takes away today’s peace.

APR
The more you worry about something, the more you train your mind to think about it. Overthinking can
become such a habit that you don’t even recognize when you’re doing it. You must start paying attention
to the way you think so you can become aware of the problem.

MAY
It can be easy to get carried away with negative thoughts. Remember that your emotions will interfere
with your ability to look at situations objectively. You need to take a step back and look at the evidence.

JUN
Becoming self -aware can go a long way – this can help you deal with overthinking in the long term.

So you may be thinking, how can I stop myself from overthinking? Here are some tips to help:

JUL
1. Schedule a worrying time – incorporate a set amount of thinking time into your daily routine. During
this set period, let yourself worry. When the time is up, move on to something else. When you start
overthinking things outside of your scheduled time, remind yourself that you’ll need to wait till the next

AUG
time you have thinking time. Allowing yourself to overthink over a short period stops these overthinking
thoughts take over your life.

2. Become self -aware of your thoughts – being aware of your overthinking thoughts can be beneficial.
SEP

Knowing the triggers to overthinking can help you understand these thoughts and limit them.

3. Learn mindfulness skills – it is impossible to rehash yesterday or worry about tomorrow when you’re
OCT

living in the present. Mindfulness can help you become more aware of the here and now.

Stop allowing your overthinking to ruin your day!

NOV
DEC

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WHAT IS CHRONIC STRESS AND WHAT ARE THE
BACK

SYMPTOMS?

2024
Are you often moody and irritated?

Does it feel like you are constantly worrying about something? If this feels close to home, you may be

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suffering from chronic stress.

Chronic stress is a prolonged and constant feeling of stress that can negatively affect your health. This

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can be caused by the everyday pressures of family and work or by traumatic situations.

Chronic stress is not always easy to spot.

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Stress is a biological response to demanding situations. It can impact your physical and emotional health
and can also affect your relationships and home life. Chronic stress can also determine the difference
between success and failure on the job.

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When you begin to feel overwhelmed and pressured, this is a sign you are stressed. You may also feel
like you are unable to regain control over your life. For example, you may have some important deadlines
at work, or a family party to arrange. It is important to take a step back as stress can have a detrimental

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effect on productivity. Some of the potential causes of stress are high -pressured jobs, financial
difficulties, and challenging relationships.

Finding ways to manage stress is imperative for overall well -being. Self-help and relaxation

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strategies are effective.

In most circumstances, stress can be temporary. When you have had stressful emotions for a prolonged

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period it can be a sign of chronic stress.

Are you unsure if you have chronic stress? Here are some of the symptoms: fatigue, difficulty
concentrating, and difficulty sleeping. Chronic stress is different to stress as it puts pressure on the body

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for an extended period. Which can cause a range of symptoms and increase the risk of developing certain
illnesses.

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Several strategies can help reduce stress levels and improve well -being. It is important to understand the
signs and symptoms of stress and to speak to friends and family. It is also important to identify and
understand your triggers. Most importantly, take regular breaks and take yourself away from the situation
if you feel extremely stressed. It is imperative to take breaks, both for yourself and your ’re work-life.
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Excessive stress can interfere with your productivity and performance.

Remember to listen to your body and take regular breaks.

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AM I NORMAL?

2024
St a r in g b a ck a t t h e r e f lect ion o f h e r p e r fect ly c u r ved h o u r g lass f ig u r e in t h e mir r o r o f a s t o re, s h e t h o u g h t ‘If o n ly I
w a s p r e t t y.’ L o o k in g a t t h a t w o ma n , a p a sser by la d y w it h b u lg in g lo v e h a n d les a n d a c h eerf u l b a b y in h e r a r ms
t h o u g h t , ‘If o n ly I h a d t h a t h o t b o d y .’ W h ile s h e t h o u g h t t h a t , a n o t h er w o man s t a rin g a t h e r h a p p y k id lo o k ing

JAN
lo v in g ly a t h is mo t h e r t h o u g h t , ‘If o n ly I w e re h a p p y.’

T h i s s c enar io is q u i te a c o m m onl y e xperi enced o ne. M a n y o f u s h a ve a h abi t o f n o t s peaking n ic ely to o ur selves. T h is c a n

l e ad to d is tor ted p e r ceptions o f o u r sel ves. W e m a y th i nk o f o u rsel ves a s fa t, u g l y, w o r thl ess, u nhappy a nd th at w e d o n ot
d e ser ve to live a g ood l i fe w h i ch m a k es u s d espi se o ur b ody a nd e xi s tence, b ut i n r e a l i ty, w e a r e a ll u n ique.

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W e s tr ive to w a nt to b e n o r mal , w h i ch d oes n o t e xi s t, a s w e a r e a l l d i fferent. R a ther th an tr yin g to e mb r ace th is , w e s tr ive
to b e lik e e ver yone e l s e, w h i ch d oes n o t e xi s t. W e fe ed o u r sel ves n egati ve s u ggesti ons a nd s e ek e vidence o f th is fr o m th e
e xternal w o r ld . Suppl ying yo u r m i n d w i th n egati ve m e n tal fo od o n l y s abotages yo ur s e l f -esteem. N a turally, w h en yo u k eep
te l l i ng yo ur self h ow yo u l a c k i n a c e r tai n a r ea o r h ow yo u r l i fe i s n ’ t a s n i c e a s s o m eone e ls e’s, yo u w ill fe el mis e r able a bo ut

MAR
yo u r self. T h is d epl etes yo u o f yo ur s e l f - confidence w h i ch c onsequentl y m a k es i t h ar der fo r yo u to ma n ifest th e life yo u tr u ly
w a nt to live .

N o r m al is a p er cepti on w e c r e ate o u rsel ves. It d oes n o t e xi s t. T h e th i ng i s th e w a y w e s e e o ther s is a r e flection o f o u r

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w o r l d. If w e c a n s e e th e g ood i n o ther s a nd n o t i n o u r sel ves th en w e w i l l a l w ays s ee o ther s b etter th an u s .

A m a jo r r e a son w h y w e fa i l to a c cept o ur sel ves a nd s e e o u r sel ves a s n o rm al b ei ngs i s b e cause o f s o cietal n o r ms. T h e
m a n y me d ia b ia ses a nd th e s tandard s e t b y s o ci ety m a k e u s n u r tur e d i s torted b e l iefs i n o u r live s . O n ly th ose w ith th e mo s t

MAY
p e ti te a nd s le nder fi g ur es a r e d eem ed g or geous a nd th ose d r i vi ng th e m o s t l u xur i ous c a r a r e d eemed s u ccessful a nd
h appy. L ook b e yond w h at i s s h own to u s .

If yo u k eep fo llo wi ng th ese n or m s, yo u w i l l o n l y m a k e yo ur sel f m o r e m i s e r able w i th ti m e . D o n’t yo u w a nt to fe el g enuinely

h appy a nd p eaceful fr o m w i th i n? D o n’ t yo u w a nt to l o ve yo u rsel f w h ol ehear tedl y? D o n’ t yo u w a nt to fe el c o mfor table in yo u r

JUN
s k i n? O f c o ur se, yo u d o a nd th at’ s yo u r r i g h t to o. In th at c a se, i t i s ti m e yo u c h ange th e d is tor ted s e lf -perception yo u h a ve
c r e ated a nd d evelop a s e nse o f s e l f w h er e yo u tr u l y l o ve yo u r sel f, a nd va l ue w h o yo u a r e a nd w h at yo u a r e c apable o f. I
l o ve h e lping p eopl e th r ough th e p r o cess o f s e l f -di s cover y a nd c o nnecti ng w i th w h o th ey a r e.

O u r d is tor ted s e lf -i m age i s b e cause o f h ow w e s ee o ur sel ves fr o m th i ngs th at h a ve h appened to u s . W e ma y th ink w e a r e

JUL
fa t a nd u g ly o r w o r thl ess a nd d espi se p ar ts o f o u r sel ves, b u t th e tr u th i s th at h o w w e s p eak to o u r selves g ive s p e r mission
to o ther s to tr e at u s th i s w a y. W e n eed to r e al i ze th e b eauty o f w h o w e a r e a nd n ot l i ve i n a n illu s ion w h ere w e th ink w e a r e
s o m ething b e cause o u r e n vi ronment h as ta ught u s th i s . It i s n ow ti m e to c h ange th i s p e r ception a nd d evelop a s e nse o f s e lf
w h ere w e tr u ly lo ve o u r sel ves a nd va l u e w h o w e a r e a nd w h at w e a r e c a pable o f.

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L o v e a n d a ccep t y o u rself f o r y o u , a s a d iv in e b e in g o f lig h t . N o ju d g me nt o r c o mp ariso n w it h o t h e rs, s imp ly s elf -
lo v e a n d a p p reciat io n. Sh in e y o u r u n iq u e lig h t o n t h e w o r ld !

T h e fir s t s tep to d o th at i s to m a k e a l i s t o f a l l yo u r s u pposed i m p e r fections a nd te l l yo u r self o u t lo ud th at yo u e mb race yo u r

i m p e r fection b ecause i t m a k es yo u w h o yo u a r e a nd th at yo u l o ve yo ur sel f c o m pletel y. T h is g e ts e asier th e mo r e time s yo u
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d o i t. Sa y, ‘I lo ve m ys e l f w i th a l l m y i m p e r fections b e cause th ey m a k e m e a u n ique i n di vi dual.’ Sh ower mo r e lo ve a nd

k i n dness in yo u r sel f a nd tr a i n yo u r sel f to s peak n i c el y to yo u r sel f. Ye s, th i s i s a p r o cess th at w ill ta ke time , ju s t lik e it
ta kes time to le a rn to d r i ve a nd ye s yo u m a y s tal l w h en yo u h a ve p a ssed yo ur te s t, b u t yo u le a rn fr o m th is . W h en yo ur
a ttention g oes to h ow yo u d o n ot h a ve a c a r , th i nk o f h o w yo u c a n a fford to b u y fo od fo r yo u r self. Sh ift yo u r fo cus fr o m
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w h at’ s la c k ing to yo ur b l essi ngs a nd yo u ’ l l b u i ld a n a tti tude o f g r ati tude w h i ch w i l l h e l p yo u s e e e ve r ything a s n o r mal, g ood ,
a nd h appy h e lping yo u s e ttl e e a si l y i n yo u r l i fe .

R e m ember , yo u r o p i nion o f yo u r sel f a nd yo ur l i fe m a tter s m o s t s o b u i l d a p o si ti ve o ne.

N e ed mo r e h e lp w i th th at?
NOV

C o nnect w ith me s o I c an h e lp yo u l o ve yo u r sel f a nd yo ur l i fe m o r e .

DEC

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HOW TO OVERCOME TECHNO-STRESS?

2024
One of the most common work -related psychological effects of the modern -day is technostress. Digitalization has
radically changed the work environment in the 21st century; it is impossible to work without technology.

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Technology progression is always occurring. With the current climate and working from home, employees are
constantly surrounded by software and equipment. With technology progressing rapidly, there is always
something new to learn.

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Some individuals struggle with the ever -evolving changes and find it difficult to adapt. This is known as
technostress.

Technostress has been defined as the negative psychological link betw een people and the introduction of

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new technologies.

Technostress is known as a modern disease of adaption caused by an inability to cope with new computer
technologies, affecting mental health in a manner that may manifest as a struggle to accept computer technology.

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Studies show that technostress can trigger various physical, psychological, and emotional symptoms, such as
exhaustion, headaches, anxiety, concentration problems, and burnout.

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There are many causes of technostress; these include:

• The quick pace of technological change.

• Lack of proper training.

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• An increased workload.
• Lack and standardization within technologies.

Now you know what technostress is, here are some of the best ways to overcome technostress:

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Education is the first step to resolving the effects of technostress. If you are the manager, make sure to schedule
some training for your employees to keep them up to date with the different kinds of technology. You should make
sure they are aware of the positive and negative effects of technostress.

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Employees may experience technostress when dealing with the technology they find complicated. To make it
easier for them, make sure to implement easy -to-use software. When employees are using easy -to-use
technology, it can improve productivity and the work produced, having a positive effect on the company. SEP

Additionally, it is so important to unplug. Technology can be harmful to your mental health so once you finish
work, it is imperative to switch off and relax. It is impossible to work and socialize without technology, so it is
imperative to take much -needed breaks when required to decrease the risk of experiencing technostress.
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Remember not to be too hard on yourself and to take regular breaks from technology.
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HOW TO PREVENT BURNOUT IN THE WORKPLACE?

2024
Do you feel particularly overw helmed and emotionally drained?

Are you finding it increasingly difficult to find motivation at work?

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If this sounds like you, this may be a result of you feeling burnout.

Burnout is a state of emotional, physical, and mental exhaustion caused by excessive and prolonged stress,

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particularly in the workplace.

When a job begins to feel overwhelming or the complete opposite monotonous, the ability to stay motivated can
start to feel draining. Burnout can also lead to a change in productivity and energy, being detrimental in both your

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workplace and life.

You may think that jobs with long hours and long to -do lists are the route of burnout; monotonous roles can be
just as dangerous.

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Burnout can be particularly hard to spot; it is imperative to spot it early.

You may find yourself feeling exhausted all the time. When you are working you may find particular tasks either

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mind-numbing or overwhelming. You may also feel like your work is not making a significant difference. An
example of burnout in the workplace is finding it particularly hard to make decisions on your work. You may also
find it increasingly difficult to find the energy to be productive.

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Preventing burnout is essential for your mental and physical health; it is imperative to take it seriously.

Burnout can lead to both physical and mental health issues. These include the inability to sleep, anxiety
disorders, and loss of energy. You may wake up feeling unmotivated to work or wanting to go to sleep in the hope

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that you will wake up better, this is a sign of burnout.

When you find yourself feeling overwhelmed and stressed, it is imperative to take a break when required.

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Finding a work -life balance is imperative for not feeling burnout.

Now you know what burnout is, here are some of the methods of dealing with it.
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When you feel overwhelmed with work, taking time off or taking a complete break from work is imperative. It is
important for your physical and mental health to remove yourself from the situation and use this time to recharge.
It may take a couple of days, but it could also take a couple of weeks, however long it takes, you need to come
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back to the environment when you are feeling productive and energized. This will be both beneficial for your
mental and physical health and also the productivity of your workload.

Listen to your body and take regular breaks for your happiness.
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DEC

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WHY CAN’T I FINISH WHAT I START?

2024
Do you ever say that you are going to do something and then do not do it? For example, you may say “I

am not going to drink coffee for a month” and what happens? The next day you are drinking coffee.

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The question actually becomes “What is stopping you from completing what you said you were going to

do?” Never finishing what you start is more than a bad habit, it can stem from fears and hesitations. You

may have an emotional obstacle from a previous experience or it may be the environment that you are in

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that is preventing you from achieving what you started. Sometimes it takes a lot of effort and time to

uncover our unconscious motives and agendas, but just as patterns build up over time, we can

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consciously break them.

Sometimes when you’re working on something without a clear deadline, seeing it through to its end can

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be a huge challenge and research suggests that we are distracted every 3 minutes, which can make it

more difficult to stay on track. There is a saying “The body in motion stays in motion”; and the same goes

for projects, creative ideas, daily tasks, half -written emails, and that thing you stopped working on to read

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this article. When you interrupt a task, it can be difficult to pick it up again.

So the question remains, When it comes specifically to the matter of finishing what we’ve started, why do

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we often hit a block? Procrastination is not an issue of time management. It is you managing yourself and

to better manage yourself, you need to know why it is you’re not completing what you’ve started in the

first place.

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There is no one answer that fits every individual, as everyone’s experiences are unique. For example, you

may have tried to do something in the past and not achieved it because you didn’t meet the expectation

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that you created. Or maybe someone once laughed at your idea so now you may feel fearful of wanting to

progress, so, subconsciously you may self -sabotage. Or you may perceive yourself as a ‘failure’ and

therefore quit before you get to the end to avoid the feeling of ‘failure’. Or it may be that you are not
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interested in completing the tasks and therefore find other things to do. It is important to understand the

journey and experiences of the individual and to process these emotional obstacles to help you achieve
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your full potential.

Remember clarity and focus are key ingredients in this.

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IT IS OKAY NOT TO BE OKAY.

2024
Life has a way of handing you some sour lemons every once in a while. Although many motivational speakers respond
to this by encouraging you to make lemonade when life throws lemon your way, sometimes you just don’t have the
strength to even do that. There do come certain times in your life when you just want to stay submerged in your
sadness. Those are the days when you don’t feel like being chirpy or answering with ‘I am fine’ when someone asks

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you how you feel. Those days can be hard and can take a toll on your well -being making you feel all chaotic deep
within. As upsetting as those days are, remember one thing – it is okay to not feel okay.

From a very young age, we have somehow or the other been conditioned to just feel good and happy. If you ask

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anyone how they’d like to feel, around 90% chances are they would reply with ‘happy’ or ‘content’.

That’s because we are conditioned to put labels on even our emotions. Emotions such as happiness, joy, peace, and
excitement are considered good and positive, and the only ones we dare experience. Sadness, envy, fear, and similar
emotions are mostly labeled as negative or unhealthy emotions and those we should refrain from experiencing. But

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why is that? Why is it a bad thing to feel sad? Why do we try to shun gloominess? Why do we have to bottle up our
fears and grief? Why can’t we openly talk about our depression? Why is that?

There do come certain times in your life when you just want to stay submerged in your sadness.

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From all my findings, the research I have done, and the people I have closely worked with, I have discovered that
emotions and feelings such as anxiety, depression, agitation, embarrassment, guilt, shame, jealousy, and hatred are
still a big taboo in society. They aren’t accepted as much as happiness is and it is not considered appropriate to talk
about them. It may also be because just as we are conditioned not to speak about such emotions, we, therefore, do

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not know how to manage them when someone speaks to us about them.

Experiencing such emotions for really long periods can harm our well -being. These emotions in themselves aren’t
good or bad, but it is the way we hold on to them that blows things out of proportion. So if you are sad, there is

JUN
nothing wrong with that, but if you keep hugging that sadness tightly for way too long, it can sabotage your
psychological and emotional development. Feeling an emotion and going through it is okay and I repeat it is okay to
feel depressed, stressed, anxious, guilty, afraid, and disappointed. Your emotions are a part of your existence and it
is important that you embrace and accept them.

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From a very young age, we are told to quickly wipe off our tears and smile or that good girls or strong boys don’t cry,
or that it is important to be strong and weak people have no place in the world. It is all of these beliefs that are
shoved down our throats that then influence our thought processes, beliefs, and mindset. So we too start believing
that crying or feeling sad isn’t right and the moment we experience these emotions, a siren starts hooting crazily in

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our system compelling us to discard that emotion out of our mind and body for good. Sadly, it is this very reason why
we feel unstable and chaotic, and why we don’t live the life we truly yearn to live. We are trained to believe how
wrong it is to not feel okay and how important it is to quickly replace your sadness with forced happiness.
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Your emotions are a part of your existence and it is important that you embrace and accept them.

Depression, anxiety, chronic stress, anger issues, and other emotional disorders are not an indication of you being
crazy. They are just issues like flu, fever, or a heart condition that you need to deal with to live better. Instead of
disowning them, be there for yourself by acknowledging what you are going through, embracing it, and then
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understanding it deeply to deal with it the right way.

The next time you go through a bout of depression, remember it is ok not to be ok.
There is so much support for you to access.
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RELIEVE STRESS AND ANXIETY NATURALLY WITH BOX BREATHING EXERCISE

2024
Box breathing, also known as square breathing, is a simple yet effective breathing technique that can help reduce

stress, relieve anxiety, improve focus, and boost overall mood and well -being.

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The technique involves inhaling for four counts, holding your breath for four counts, exhaling for four counts, and

holding your breath again for four counts. This cycle is repeated for a total of 5-10 minutes.

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Box breathing works by stimulating the parasympathetic nervous system, which is responsible for calming the

body and mind. This can help lower blood pressure, reduce heart rate, and improve relaxation.

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Box breathing is a popular technique used by Navy SEALs, doctors, and health coaches to help clients manage

stress and anxiety. It is a simple and easy -to-learn technique that can be practiced anywhere, anytime.

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Breathing in
Here are the steps on how to do box breathing:

• Find a quiet place where you can sit or lie down comfortably.

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• Close your eyes and focus on your breath.

• Inhale slowly and deeply through your nose for four counts.

• Hold your breath for four counts. 4

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hold hold
• Exhale slowly and completely through your mouth for four counts. sec
• Hold your breath for four counts.

• Repeat steps 3 -6 for a total of 5 -10 minutes.

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Breathing out

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If you are new to box breathing, start with a shorter period of time, such as 3 minutes. As you become more

comfortable with the technique, you can gradually increase the time.
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Box breathing is a safe and effective way to manage stress and anxiety. If you are experiencing anxiety, talk to

your doctor about whether box breathing or other relaxation techniques may be helpful for you.
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NOV
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DEVELOPING A WORK -LIFE BALANCE IN THE CURRENT CLIMATE.

2024
We have all faced situations in our lives where we have felt like work has started to take over. During the current
climate, we have had to evolve our work lifestyle to fit the requirements.

In challenging times where many people adapted to working differently, it is important to set healthy boundaries

JAN
around your work lifestyle.

Looking at how your time and energy are divided across different aspects of your life can help.

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Developing a work -life balance is imperative for maintaining your mental health. Leisure, time with friends or
family, participating in other activities outside of work are all important to us in different ways. There are times
where you might have to give your job some extra attention, or work can restrict you from participating in the
other activities you enjoy meaning it is imperative to find a work -life balance.

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Balance can feel tricky to achieve.

First of all, you should examine your situation. Think about what your most important values are and how you

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want to spend your time. Once you have established this, you can begin to brainstorm small changes you can
make. If you enjoy going for a run every day, make sure you schedule that throughout your day to make sure you
do not neglect your needs.

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You should manage other individuals’ expectations. It is imperative to set yourself boundaries by telling
colleagues and clients when you will and won’t be working, so they do not expect you 24/7. If you don’t, they may
expect you to work outside your working hours and respond as soon as they reach out to you. You should be
honest about your personal needs.

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Maintaining your health is so important; many people neglect this. Ensure you are getting enough sleep and
exercise by including it in your routine. You should also make sure that you reward yourself for your hard work by
treating yourself now and then. Working long hours can be draining for many so rewarding yourself is so

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important.

While maintaining boundaries is imperative, it is also important to learn to say no. If something is too much, let
your boss know that your workload is unsustainable. Learn to say no occasionally to new projects and extra

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commitments that will eat up your time. Taking on too many tasks can often lead to burnout.

When you are not at work, you should plan fun activities for your time, giving you something to look forward to.
You should get organized with family and friends to ensure your time is fulfilling. SEP

Technology is an ever -evolving aspect of our daily work life. You should turn off electric devices for a certain time
every evening and weekend to give yourself a break.
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Remember, finding a balance can feel tricky to achieve however, once you find a work -life balance, your mental
health will be benefited.
NOV
DEC

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WHAT IS SOCIAL ANXIETY AND HOW TO OVERCOME IT AS WE
MOVE OUT OF LOCKDOWN?

2024
Do you find yourself having an intense and persistent fear of being watched and judged by others when
you are out in public?

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Do you limit going somewhere or meeting friends out of fear?

You may have social anxiety.

Social anxiety is a mental health disorder with the symptoms of fear and anxiety in all social

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environments. You may also find yourself worrying about things weeks before they occur.

With the current climate of covid -19, physical distancing was recommended, making it easier for

MAR
individuals with social anxiety to avoid socializing altogether. As we move out of lockdown and places
start to open up, you may be suffering from the emotional obstacle of fear and anxiety about social
activities resuming back to normal.

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So, the question remains, how do I manage my social anxiety? According to research, one of the most
common treatments for social anxiety involves gradually exposing yourself to social situations. Try
socializing slowly by meeting your friends and family or going to your local restaurant. This will be helpful

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long-term as you will be able to progress and acknowledge that these situations are not threatening.

This particular exposure to social situations may be anxiety -inducing, but, it is important to challenge the
beliefs and feelings that make up these feelings. The inability to do this will make it more difficult to

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progress with managing social anxiety.

While we move out of lockdown, it is imperative to take socialize at your own pace. If you do not feel
ready to step out into the world yet, revert to Zoom calls. This will allow you to feel connected while

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socializing with people online.

It is imperative to understand your anxiety and understand what situations you may feel most anxious
about. Once you have determined this, you can then work on managing these behaviors. One technique

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that may be beneficial is breaking down challenging situations into smaller parts and working on feeling
more relaxed with each part. It is important to remember you can take this at your own pace.

It is important to remember that these answers will not work for every individual. For example, you may
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get back out there and socialize, and this will limit the fears you have for the next time you socialize. On
the other hand, you may find it more difficult. However, remember that this process is different from
individual to individual, it is essential to understand these feelings and not rush yourself.
OCT

Understanding and listening to your anxiety is key to overcoming social anxiety.

NOV
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OVERCOMING THE NEED FOR ACCEPTANCE ON SOCIAL MEDIA.

2024
In the modern-day, social media has a major role in daily life. From social interactions to work -life, the

use of social media is important for many. In this day and age, it is so easy to conflate likes as a true

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representation of validation.

This need to be validated is innate to who we are as humans.

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During the covid -19 pandemic, socializing was limited. Due to the lack of connection to the outside world,

social media was imperative to maintain our social connections. As humans, we are starving for

recognition from others, a way of doing this is via social media.

MAR
Do you find yourself focusing on the number of followers you have or the number of likes you

acquire on each post?

APR
Our biggest satisfaction within the modern world now lies in how many followers we have and how many

likes we get, from strangers. This need for validation on social media is negatively impacting our mental

MAY
health.

When we become so focused on who views our life, we lose sight of who we are as people and what we

JUN
care about. Commonly, we will view every activity or our daily routine as an opportunity to be seen. This

leads us to want our lives to be perceived as perfect when in most cases, they are not. The modern era of

social media has made it increasingly difficult to escape from the vicious cycle of letting this validation be

JUL
our sole source of happiness and self -worth.

There are many benefits of not seeking approval through social media. One, in particular, is being able to

AUG
live your truth. Often, we make every attempt to portray our lives as perfect on social media, emphasizing

the phrase that social media is a “highlight reel”. Often, we will only upload the content we perceive as

“beautiful” and appropriate for the internet. For example, an influencer will take around 100 images per SEP

content creation day but will only upload one, meaning individuals aren’t seeing the “out -takes” as such,

leading to comparison.]]
OCT

Here is your reminder that your likes and followers do not perceive you.
NOV
DEC

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 BACK

ADD CUSTOM TIPS…

2024
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7 RULES OF LIFE 1 2 3 4 5 6 7

2024
Our personal life rules should be flexible, simply because life is always changing. It changes as we
age, as cultures advance, when finances shift, and when the environment struggles; these things
and more force us to change how we deal with life. The 7 Rules of Life can make a big difference

JAN
in how you feel. In addition to making you feel better, people around you will see the positive
effects and naturally become more engaged with you.

FEB
Make peace with your past so it does not spoil your
LET IT GO present. Your past does not define your future – your
actions and beliefs do.

MAR
What others think of you is none of your business. It
IGNORE THEM

APR
is how much you value yourself and how important
you think you are.

MAY
Time heals almost everything give time. Pain will be
less hurting. Scars make us who we are, they explain
GIVE IT TIME
our life and who we are, they challenge us and force
us to be strong.

JUN
Don’t compare your life with others’ you have no idea
what their journey is about. If we all threw our
DON'T COMPARE

JUL
problems in a pile and saw everyone else’s, we would
grab ours back as fast as we could.

AUG
Stop thinking too much it’s all right not to know all the
answers. Sometimes there is no answer, not going to be
STAY CALM
any answer, never has been an answer. That’s the
answer! Just accept it, move on. Next!
SEP

No one is in charge for your own happiness, except

OCT

IT'S ON YOU you yourself. Waste no time and effort searching for
peace and contentment and joy in the world outside.
NOV

Smile you don’t own all the problems in the world. A

smile can brighten the darkest day and make life
SMILE
more beautiful. It is a potential curve to turn a life
around and set everything straight.
DEC

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7 RULES OF LIFE 1 2 3 4 5 6 7

2024
Make peace with your past so it does not spoil your
LET IT GO present. Your past does not define your future – your
actions and beliefs do.

JAN
HOW IT CAN AFFECT YOU HOW TO

FEB
▪ Reduced Present -Moment Awareness. ▪ Mindfulness Practice: Ground in the present through
mindfulness exercises.
▪ Increased Distractibility.

MAR
▪ Structured Routine: Create daily plans to stay focused
on tasks.
▪ Procrastination Tendency.
▪ Positive Self-Talk: Replace negative thoughts with
constructive ones.
▪ Impaired Decision -Making.

APR
▪ Journaling: Write to process emotions and gradually
▪ Negative Self -Image. let go.

▪ Physical Activity: Exercise to divert attention and

▪ Interference with Goal Pursuit. improve mood.

MAY
▪ Reduced Time Management ▪ Professional Guidance: Seek therapy for tailored
coping techniques.

JUN
ACTIONS I'M ALREADY TAKING A C TI O NS I C A N TA K E TO E NH A NC E M Y L I FE

JUL
AUG
SEP
OCT
NOV
DEC

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2024
ACTIONS I'M ALREADY TAKING ACTIONS I CAN TAKE TO ENHANCE MY LIFE

JAN
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OCT
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DEC

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7 RULES OF LIFE 1 2 3 4 5 6 7

2024
What others think of you is none of your business. It
IGNORE THEM is how much you value yourself and how important
you think you are.

JAN
SIGNS THAT YOU CARE TOO MUCH ABOUT
TIPS TO IGNORE OTHERS THINK
WHAT OTHERS THINK

▪ You don’t know how to say “No”.
▪ You don’t set boundaries.
▪ You are concerned about what others have to
FEB
▪ Self-Acceptance: Embrace your uniqueness and
imperfections, realizing that everyone has their own
concerns and judgments.
▪ Focus on Goals: Direct your energy toward your

MAR
say. aspirations and personal growth rather than worrying
about others' opinions.
▪ You always play the victim.
▪ You are a people -pleaser. ▪ Positive Self-Talk: Replace negative thoughts with
affirmations that reinforce your self-worth and
▪ You seek attention. capabilities.

APR
▪ You are indecisive. ▪ Mindfulness: Practice being present, allowing you to
▪ You don’t follow your guts. detach from others' perceptions and stay grounded in
the moment.
▪ You always play it safe.
▪ Empathy for Yourself: Treat yourself with the same

MAY
▪ You are boastful. kindness you extend to others, recognizing that self-
criticism is counterproductive.
▪ Personal Happiness: Prioritize your own happiness
over seeking approval, understanding that your worth
isn't determined by others' thoughts.

JUN
ACTIONS I'M ALREADY TAKING ACTIONS I CAN TAKE TO ENHANCE MY LIFE

JUL
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SEP
OCT
NOV
DEC

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7 RULES OF LIFE 1 2 3 4 5 6 7

2024
ACTIONS I'M ALREADY TAKING ACTIONS I CAN TAKE TO ENHANCE MY LIFE

JAN
FEB
MAR
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MAY
JUN
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AUG
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OCT
NOV
DEC

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7 RULES OF LIFE 1 2 3 4 5 6 7

2024
Time heals almost everything give time. Pain will be
less hurting. Scars make us who we are, they explain
GIVE IT TIME
our life and who we are, they challenge us and force

JAN
us to be strong.

THE STAGES OF GRIEF ARE: SELF-CARE TIPS FOR GRIEF

FEB
American -Swiss psychiatrist Elisabeth Kübler-Ross ▪ Be kind to yourself.
first highlighted 5 stages of grief in the 1960s.
▪ Move your body.
Since then, her approach has been adapted and

MAR
extended to 7 stages, and within that, there’s still ▪ Practice mindful breathing.

room for debate. ▪ Talk to a friend or family member.

1. Shock and denial ▪ Get plenty of sleep.

APR
2. Pain and guilt ▪ Keep a journal
3. Anger and bargaining
▪ Listen to Music or Podcasts
4. Depression
5. The upward turn ▪ Read Books on Grief

MAY
6. Reconstruction and working through
7. Acceptance and hope

JUN
ACTIONS I'M ALREADY TAKING ACTIONS I CAN TAKE TO ENHANCE MY LIFE

JUL
AUG
SEP
OCT
NOV
DEC

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2024
ACTIONS I'M ALREADY TAKING ACTIONS I CAN TAKE TO ENHANCE MY LIFE

JAN
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MAR
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OCT
NOV
DEC

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7 RULES OF LIFE 1 2 3 4 5 6 7

2024
Don’t compare your life with others you have no idea what
their journey is about. If we all threw our problems in a
DON'T COMPARE
pile and saw everyone else’s, we would grab ours back as

JAN
fast as we could.

NEGATIVE EFFECTS OF COMPARISON TIPS TO STOP COMPARISON WITH OTHERS.

▪ Self-Worth Impact: Comparison erodes self -
esteem by emphasizing perceived
inadequacies.
▪ Unhappiness Trigger: Constant comparison
FEB
• Self-Awareness: Recognize when comparison arises
and its negative effects.
• Gratitude Practice: Cultivate gratitude for your own

breeds dissatisfaction and undermines
personal happiness.
▪ Jealousy and Resentment: Comparing fuels
negative emotions like jealousy and
resentment.
MAR
journey, focusing on accomplishments.
• Unique Path: Embrace your individuality and journey's
distinctiveness.
• Limit Social Media: Reduce exposure to idealized

APR
images and lives online.
▪ Inauthenticity: It leads to adopting traits not
genuine to oneself for social approval. • Set Personal Goals: Concentrate on your aspirations,
not others’.
▪ Limited Perspective: It overlooks individual
progress by fixating solely on others'

achievements.
▪ Anxiety Source: Comparison often generates
stress and anxiety.
▪ Missed Self -Discovery: Focusing outward
MAY
• Mindfulness: Stay present to avoid dwelling on
comparisons.
• Positive Self-Talk: Replace self-criticism with
affirmations to boost self-esteem. Self-awareness

JUN
hinders introspection and self -awareness,
impeding personal growth.

JUL
ACTIONS I'M ALREADY TAKING A C TI O NS I C A N TA K E TO E NH A NC E M Y L I FE

AUG
SEP
OCT
NOV
DEC

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7 RULES OF LIFE 1 2 3 4 5 6 7

2024
ACTIONS I'M ALREADY TAKING ACTIONS I CAN TAKE TO ENHANCE MY LIFE

JAN
FEB
MAR
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MAY
JUN
JUL
AUG
SEP
OCT
NOV
DEC

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7 RULES OF LIFE 1 2 3 4 5 6 7

2024
Stop thinking too much it’s all right not to know all the
answers. Sometimes there is no answer, not going to be
STAY CALM
any answer, never has been an answer. That’s the

JAN
answer! Just accept it, move on. Next!

UNHELPFUL THINKING STYLES HOW TO STAY CALM

FEB
▪ Labelling ▪ Practice deep breathing to regulate your heart
rate.
▪ All or Nothing
▪ Break tasks into manageable steps for clarity.

MAR
▪ Disqualifying the Positive
▪ Embrace mindfulness through meditation or
▪ Catastrophizing grounding techniques.

▪ Mental Filter ▪ Stay organized with to -do lists to reduce

mental clutter.

APR
▪ Overgeneralization
▪ Engage in regular physical activity for stress
▪ Jumping to Conclusions release.

▪ Should Statements ▪ Prioritize self -care and get enough sleep.

MAY
▪ Emotional Reasoning ▪ Cultivate a supportive network to share
concerns and seek advice.
▪ Personalization

JUN
ACTIONS I'M ALREADY TAKING ACTIONS I CAN TAKE TO ENHANCE MY LIFE

JUL
AUG
SEP
OCT
NOV
DEC

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2024
ACTIONS I'M ALREADY TAKING ACTIONS I CAN TAKE TO ENHANCE MY LIFE

JAN
FEB
MAR
APR
MAY
JUN
JUL
AUG
SEP
OCT
NOV
DEC

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7 RULES OF LIFE
IT'S ON YOU
peace and contentment and joy in the world outside.
WARNING SIGNS THAT YOU ARE NOT IN
CONTROL OF YOUR LIFE
▪ You Don’t Feel Respected
▪ You are constantly complaining
▪ You have a constant feeling of boredom
▪ You talk yourself out of commitments
▪ You feel like your relationships are out of place
▪ You are constantly on your phone
ACTIONS I'M ALREADY TAKING
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1 2 3 4 5 6 7
2024
No one is in charge for your own happiness, except
you yourself. Waste no time and effort searching for
JAN
THE WAYS TO STOP GIVING PEOPLEPOWER
OVER YOU
FEB
• Set Boundaries: Clearly define what is
acceptable behavior and communicate it
assertively.
MAR
• Self-Awareness: Recognize your triggers and
vulnerabilities to regain control.
• Build Confidence: Focus on your strengths
and accomplishments to boost self -esteem.
• Practice Self -Care: Prioritize your well -being
APR
through healthy habits and activities.
• Positive Self -Talk: Challenge negative
thoughts and cultivate a positive internal
dialogue.
• Mindfulness: Stay present, reducing reactions
MAY
driven by past or future concerns.
• Seek Support: Connect with trusted friends,
family, or professionals for guidance.
• Own Your Emotions: Take responsibility for
JUN
your reactions and manage them effectively.
• Limit Exposure: Minimize contact with those
who consistently undermine your power.
• Personal Growth: Invest in learning and
evolving to build resilience against external
JUL
influences
ACTIONS I CAN TAKE TO ENHANCE MY LIFE
AUG
SEP
OCT
NOV
DEC
7 RULES OF LIFE 1 2 3 4 5 6 7

2024
ACTIONS I'M ALREADY TAKING ACTIONS I CAN TAKE TO ENHANCE MY LIFE

JAN
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OCT
NOV
DEC

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7 RULES OF LIFE 1 2 3 4 5 6 7

2024
Smile you don’t own all the problems in the world. A
smile can brighten the darkest day and make life
SMILE
more beautiful. It is a potential curve to turn a life

JAN
around and set everything straight.

PROVEN WAYS TO SMILE MORE UNBELIEVABLE BENEFITS TO SMILE MORE

FEB
▪ Practice smiling in front of a mirror. Notice ▪ Smiling Helps You Live Longer and Look
what it looks like to others and how you feel.
Younger.
Memorize that feeling so you can re -create

MAR
that moment. ▪ Smiling Lowers Your Stress Levels.
▪ Maintain Good Oral Hygiene ▪ Smiling Boosts Your Mood.
▪ Put notes or a smiley -face visual around you in
▪ Smiling Is Contagious....IN A GOOD WAY!

places you’ll see that remind you to smile (i.e.,
mirror at home, computer in your office, on
your phone, in your car).
▪ Set reminders to smile. Use your phone to ping
APR
▪ Smiling Boosts Your Immune System.
▪ Smiling May Lower Blood Pressure.
▪ Smiling Reduces Pain.

MAY
you every few hours.
▪ Think happy thoughts. ▪ Smiling Makes You Attractive.
▪ Smile at everyone you see today. And ▪ Smiling Suggests Success
tomorrow. And the next day. Then keep it up.

JUN
▪ Smiling Helps You Stay Positive.
▪ Keep a smile journal. Think, “Wow! I have a
great life……” Because you do! ▪ Smiling Good For Your Relationships.
▪ It really is that simple. And it really is that
effective. Start today.

JUL
ACTIONS I'M ALREADY TAKING A C TI O NS I C A N TA K E TO E NH A NC E M Y L I FE

AUG
SEP
OCT
NOV
DEC

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2024
ACTIONS I'M ALREADY TAKING ACTIONS I CAN TAKE TO ENHANCE MY LIFE

JAN
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MAY
JUN
JUL
AUG
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OCT
NOV
DEC

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MY SHOPPING LIST

2024
SHOP NAME ITEM CHECK THINGS I HAVE TO BUY:

JAN
FEB
THING I WILL BUY LATER

MAR
APR
MAY
WHY DO I NEED TO BUY IT?

JUN
JUL
ACHIEVEMENT I MADE

AUG
SEP

NOTE
OCT
NOV
DEC

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DELIVERY TRACKER

2024
DATE/TIME DESCRIPTION WEBSITE COST SHIPPED RECEIVED

JAN
FEB
MAR
APR
MAY
JUN
JUL
AUG
SEP
OCT

NOTE
NOV
DEC

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CREDENTIAL MANAGER

2024
WEBSITE: NOTE:

EMAIL:

JAN
PHONE:

USERNAME:

PASSWORD:

FEB
WEBSITE: NOTE:

EMAIL:

MAR
PHONE:

USERNAME:

PASSWORD:

APR
WEBSITE: NOTE:

EMAIL:

MAY
PHONE:

USERNAME:

PASSWORD:

JUN
WEBSITE: NOTE:

EMAIL:

JUL
PHONE:

USERNAME:

PASSWORD:

AUG
WEBSITE: NOTE:

EMAIL: SEP

PHONE:

USERNAME:
OCT

PASSWORD:

WEBSITE: NOTE:

EMAIL:
NOV

PHONE:

USERNAME:
DEC

PASSWORD:

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SOCIAL CIRCLE

2024
This Planner serves as a valuable tool for nurturing and maintaining new connections,
ensuring that you stay engaged and invested in building meaningful relationships with the
people you've recently met.

JAN
D AT E/T IME F R IEN D ’ S N AM E AAP/LOCATION M EET U P SC H ED ULER N O T ES AN D C O N VER SAT ION S…

FEB
MAR
APR
MAY
JUN
JUL
MY FEELINGS TO-DO LIST

AUG
SEP
OCT

NOTE
NOV
DEC

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BOOK REVIEW

2024
T IT L E:

AUT H O R :

G EN RE:

JAN
DAT E P UB L ISH ED: N O . O F P AGES :
INSERT BOOK
COVER
S T AR T DAT E: EN D DAT E:

FEB
F O R M AT : BOOK E-BOOK AUDIOBOOK

R EC O M M EN DED B Y :

B O O K S UM M AR Y :

MAR
B O O K R EVIEW

APR
MAY
JUN
JUL
F AVO RITE P AR TS : H O W I F EEL W H ILE R EADIN G TH IS BO O K

AUG
B O O K F EEDB ACK R ATIN G

CONTENT
SEP
WRITING STYLE

READING

CHARACTERS

SUMMARY
OCT

NOTE
NOV
DEC

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READING TRACKER

2024
BOOK TITLE AUTHOR START END RATING

JAN
FEB
MAR
APR
MAY
JUN
JUL
AUG
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OCT
NOV
DEC

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PET FEEDING TRACKER

2024
NAME:

JAN
YOUR PET WEIGHT:

YOUR PET COLOR:

PHOTO

FEB
GENDER:

MAR
TASKS SUN MON TUE WED THU FRI SAT

MORNING FOOD

AFTERNOON FOOD

APR
EVENING FOOD

NIGHT FOOD

OTHER FOOD

MAY
FRESHWATER

PLAY

JUN
WALK

EXERCISE

SCRATCHING

JUL
CLEAN LITTER BOX

TRAIN GOOD HABITS

POTTY

AUG
SEP
OCT
NOV
DEC

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EMERGENCY CONTACT

2024
EMERGENCY SERVICE PHONE NO. ALTERNATE NO. LOCATION

POLICE:

JAN
AMBULANCE:

WATER COMPANY:

FEB
GAS COMPANY:

ELECTRIC COMPANY:

MAR
FIRE DEPARTMENT:

POISON CONTROL CENTER:

APR
MAY
JUN
JUL
AUG
SEP
OCT

NOTE:
NOV
DEC

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SOCIAL MEDIA MESSAGE TRACKER

2024
T h i s Tr a c k e r i s a v a l u a b l e a s s e t f o r b u s i n e s s e s a n d i n d i v i d u a l s s e e k i n g t o e n h a n c e t h e i r s o c i a l
media presence and engagement. It helps streamline communication efforts, maintain a consistent
brand image, and provide better customer support through social media platforms.

JAN
DATE/TIME PERSON’S NAME APPS / WEBSITE THE TALKING POINT WAS...

FEB
MAR
APR
MAY
JUN
JUL
AUG
SEP
OCT

NOTE
NOV
DEC

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ADHD MONEY TIPS

2024
JAN
KEEP IT SIMPLE. TRACK YOUR SPENDING.
The more complicated your budgeting system is, the This will help you see where your money is going and
less likely you are to stick with it. Choose a system that identify areas where you can cut back. There are many

FEB
is easy to understand and use. different ways to track your spending, such as using a
budgeting app, a spreadsheet, or a notebook.

MAR
AUTOMATE YOUR FINANCES. AVOID IMPULSE SPENDING.

The more complicated your budgeting system is, the
less likely you are to stick with it. Choose a system that
is easy to understand and use.
APR
If you find yourself spending money impulsively, try to
wait 24 hours before making a purchase. This will give
you time to think about whether you really need the item
or not.

SET FINANCIAL GOALS.
Having specific goals will help you stay motivated and
on track. Your goals could be anything from paying off
debt to saving for a down payment on a house.
MAY
JUN
GET HELP IF YOU NEED IT.
If you are struggling to manage your finances on your
own, there are many resources available to help you.
You can talk to a financial advisor, join a support group,

JUL
or read books and articles about money management.

AUG
USE VISUAL AIDS. SET REMINDERS.
SEP
Visual aids can help you stay organized and on track Set reminders for yourself to pay bills, track your
with your finances. You could use a budgeting chart, a spending, and meet with your financial advisor. This will
spending tracker, or even a whiteboard to keep track of help you avoid forgetting important tasks.
your finances.
OCT
NOV

DELEGATE TASKS. BE PATIENT WITH YOURSELF.

If you have a partner or family member who is willing to
help you with your finances, delegate some of the tasks
to them. This will free up your time so you can focus on
the things that are most important to you.
Managing your finances with ADHD can be challenging,
but it is possible. Don't get discouraged if you slip up
sometimes. Just pick yourself up and keep going.
DEC

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YEARLY FINANCE OVERVIEW

2024
YEAR:

BEGINNING NET WORTH:

JAN
STARTING DEBT BALANCE:

STARTING SAVING BALANCE:

SAVING GOAL:

FEB
INCOME GOAL:

DEBT PAYOFF GOAL:

MAR
GIVING GOAL:

FINANCIAL OVERVIEW:

APR
MAY
JUN
MONTHS INCOME EXPENSES SAVING DEBTS

JAN

FEB

JUL
MAR

APR

MAY

AUG
JUN

JUL

AUG
SEP

SEP

OCT

NOV
OCT

DEC

NOTE
NOV
DEC

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BANK INFORMATION

2024
ACCOUNT DETAILS:

ACCOUNT NAME: BANK NAME:

JAN
ACCOUNT TYPE: USERNAME

ACCOUNT NUMBER: PASSWORD:

ROUTING NUMBER: WEBSITE URL:

FEB
CARD NUMBER: CONTACT INFO:

PIN CODE: ADDRESS:

CREDIT LIMIT:

MAR
ACCOUNT DETAILS:

ACCOUNT NAME: BANK NAME:

APR
ACCOUNT TYPE: USERNAME

ACCOUNT NUMBER: PASSWORD:

ROUTING NUMBER: WEBSITE URL:

MAY
CARD NUMBER: CONTACT INFO:

PIN CODE: ADDRESS:

CREDIT LIMIT:

JUN
ACCOUNT DETAILS:

ACCOUNT NAME: BANK NAME:

JUL
ACCOUNT TYPE: USERNAME

ACCOUNT NUMBER: PASSWORD:

ROUTING NUMBER: WEBSITE URL:

AUG
CARD NUMBER: CONTACT INFO:

PIN CODE: ADDRESS:

CREDIT LIMIT:
SEP

ACCOUNT DETAILS:

ACCOUNT NAME: BANK NAME:

OCT

ACCOUNT TYPE: USERNAME

ACCOUNT NUMBER: PASSWORD:

ROUTING NUMBER: WEBSITE URL:

NOV

CARD NUMBER: CONTACT INFO:

PIN CODE: ADDRESS:

DEC

CREDIT LIMIT:

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SAVINGS TRACKER

2024
SAVING FOR START END GOAL

JAN
DATE WITHDRAWAL DEPOSIT BALANCE

FEB
MAR
APR
MAY
JUN
JUL
AUG
100%

90%
SEP
80%

70%

60%
OCT

50%

40%

30%
NOV

20%

10%
DEC

0%

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DEBT PAYOFF

2024
ACCOUNT # MIN PAYMENT:

DUE DATE: AMOUNT:

JAN
INTEREST RATE: BALANCE:

GOAL PAYOFF DATE:

FEB
DATE AMOUNT BALANCE

MAR
APR
MAY
JUN
JUL
AUG
NOTE

SEP
OCT
NOV
DEC

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MONTHLY FINANCE

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

JAN MONTH'S GOAL:

JAN
OVERVIEW

TOTAL INCOME TOTAL EXPENSES TOTAL BILLS & DEBT TOTAL SAVING & INVESTMENT MONEY LEFTOVER

FEB
INCOME: EXPENSES:

DATE SOURCE AMOUNT DATE DESCRIPTION AMOUNT

MAR
APR
MAY
JUN
TOTAL $

SAVINGS & INVESTMENT:

JUL
DATE DESCRIPTION AMOUNT

TOTAL $

AUG
BILLS & D EBT :

DATE DESCRIPTION AMOUNT SEP

OCT
NOV
DEC

TOTAL $ TOTAL $

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MONTHLY FINANCE

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

FEB MONTH'S GOAL:

JAN
OVERVIEW

TOTAL INCOME TOTAL EXPENSES TOTAL BILLS & DEBT TOTAL SAVING & INVESTMENT MONEY LEFTOVER

FEB
INCOME: EXPENSES:

DATE SOURCE AMOUNT DATE DESCRIPTION AMOUNT

MAR
APR
MAY
JUN
TOTAL $

SAVINGS & INVESTMENT:

JUL
DATE DESCRIPTION AMOUNT

TOTAL $

AUG
BILLS & D EBT :

DATE DESCRIPTION AMOUNT SEP

OCT
NOV
DEC

TOTAL $ TOTAL $

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

MONTHLY FINANCE

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

MAR MONTH'S GOAL:

JAN
OVERVIEW

TOTAL INCOME TOTAL EXPENSES TOTAL BILLS & DEBT TOTAL SAVING & INVESTMENT MONEY LEFTOVER

FEB
INCOME: EXPENSES:

DATE SOURCE AMOUNT DATE DESCRIPTION AMOUNT

MAR
APR
MAY
JUN
TOTAL $

SAVINGS & INVESTMENT:

JUL
DATE DESCRIPTION AMOUNT

TOTAL $

AUG
BILLS & D EBT :

DATE DESCRIPTION AMOUNT SEP

OCT
NOV
DEC

TOTAL $ TOTAL $

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

MONTHLY FINANCE

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

APR MONTH'S GOAL:

JAN
OVERVIEW

TOTAL INCOME TOTAL EXPENSES TOTAL BILLS & DEBT TOTAL SAVING & INVESTMENT MONEY LEFTOVER

FEB
INCOME: EXPENSES:

DATE SOURCE AMOUNT DATE DESCRIPTION AMOUNT

MAR
APR
MAY
JUN
TOTAL $

SAVINGS & INVESTMENT:

JUL
DATE DESCRIPTION AMOUNT

TOTAL $

AUG
BILLS & D EBT :

DATE DESCRIPTION AMOUNT SEP

OCT
NOV
DEC

TOTAL $ TOTAL $

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

MONTHLY FINANCE

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

MAY MONTH'S GOAL:

JAN
OVERVIEW

TOTAL INCOME TOTAL EXPENSES TOTAL BILLS & DEBT TOTAL SAVING & INVESTMENT MONEY LEFTOVER

FEB
INCOME: EXPENSES:

DATE SOURCE AMOUNT DATE DESCRIPTION AMOUNT

MAR
APR
MAY
JUN
TOTAL $

SAVINGS & INVESTMENT:

JUL
DATE DESCRIPTION AMOUNT

TOTAL $

AUG
BILLS & D EBT :

DATE DESCRIPTION AMOUNT SEP

OCT
NOV
DEC

TOTAL $ TOTAL $

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

MONTHLY FINANCE

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

JUN MONTH'S GOAL:

JAN
OVERVIEW

TOTAL INCOME TOTAL EXPENSES TOTAL BILLS & DEBT TOTAL SAVING & INVESTMENT MONEY LEFTOVER

FEB
INCOME: EXPENSES:

DATE SOURCE AMOUNT DATE DESCRIPTION AMOUNT

MAR
APR
MAY
JUN
TOTAL $

SAVINGS & INVESTMENT:

JUL
DATE DESCRIPTION AMOUNT

TOTAL $

AUG
BILLS & D EBT :

DATE DESCRIPTION AMOUNT SEP

OCT
NOV
DEC

TOTAL $ TOTAL $

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

MONTHLY FINANCE

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

JUL MONTH'S GOAL:

JAN
OVERVIEW

TOTAL INCOME TOTAL EXPENSES TOTAL BILLS & DEBT TOTAL SAVING & INVESTMENT MONEY LEFTOVER

FEB
INCOME: EXPENSES:

DATE SOURCE AMOUNT DATE DESCRIPTION AMOUNT

MAR
APR
MAY
JUN
TOTAL $

SAVINGS & INVESTMENT:

JUL
DATE DESCRIPTION AMOUNT

TOTAL $

AUG
BILLS & D EBT :

DATE DESCRIPTION AMOUNT SEP

OCT
NOV
DEC

TOTAL $ TOTAL $

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

MONTHLY FINANCE

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

AUG MONTH'S GOAL:

JAN
OVERVIEW

TOTAL INCOME TOTAL EXPENSES TOTAL BILLS & DEBT TOTAL SAVING & INVESTMENT MONEY LEFTOVER

FEB
INCOME: EXPENSES:

DATE SOURCE AMOUNT DATE DESCRIPTION AMOUNT

MAR
APR
MAY
JUN
TOTAL $

SAVINGS & INVESTMENT:

JUL
DATE DESCRIPTION AMOUNT

TOTAL $

AUG
BILLS & D EBT :

DATE DESCRIPTION AMOUNT SEP

OCT
NOV
DEC

TOTAL $ TOTAL $

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

MONTHLY FINANCE

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

SEP MONTH'S GOAL:

JAN
OVERVIEW

TOTAL INCOME TOTAL EXPENSES TOTAL BILLS & DEBT TOTAL SAVING & INVESTMENT MONEY LEFTOVER

FEB
INCOME: EXPENSES:

DATE SOURCE AMOUNT DATE DESCRIPTION AMOUNT

MAR
APR
MAY
JUN
TOTAL $

SAVINGS & INVESTMENT:

JUL
DATE DESCRIPTION AMOUNT

TOTAL $

AUG
BILLS & D EBT :

DATE DESCRIPTION AMOUNT SEP

OCT
NOV
DEC

TOTAL $ TOTAL $

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

MONTHLY FINANCE

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

OCT MONTH'S GOAL:

JAN
OVERVIEW

TOTAL INCOME TOTAL EXPENSES TOTAL BILLS & DEBT TOTAL SAVING & INVESTMENT MONEY LEFTOVER

FEB
INCOME: EXPENSES:

DATE SOURCE AMOUNT DATE DESCRIPTION AMOUNT

MAR
APR
MAY
JUN
TOTAL $

SAVINGS & INVESTMENT:

JUL
DATE DESCRIPTION AMOUNT

TOTAL $

AUG
BILLS & D EBT :

DATE DESCRIPTION AMOUNT SEP

OCT
NOV
DEC

TOTAL $ TOTAL $

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

MONTHLY FINANCE

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

NOV MONTH'S GOAL:

JAN
OVERVIEW

TOTAL INCOME TOTAL EXPENSES TOTAL BILLS & DEBT TOTAL SAVING & INVESTMENT MONEY LEFTOVER

FEB
INCOME: EXPENSES:

DATE SOURCE AMOUNT DATE DESCRIPTION AMOUNT

MAR
APR
MAY
JUN
TOTAL $

SAVINGS & INVESTMENT:

JUL
DATE DESCRIPTION AMOUNT

TOTAL $

AUG
BILLS & D EBT :

DATE DESCRIPTION AMOUNT SEP

OCT
NOV
DEC

TOTAL $ TOTAL $

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

MONTHLY FINANCE

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

DEC MONTH'S GOAL:

JAN
OVERVIEW

TOTAL INCOME TOTAL EXPENSES TOTAL BILLS & DEBT TOTAL SAVING & INVESTMENT MONEY LEFTOVER

FEB
INCOME: EXPENSES:

DATE SOURCE AMOUNT DATE DESCRIPTION AMOUNT

MAR
APR
MAY
JUN
TOTAL $

SAVINGS & INVESTMENT:

JUL
DATE DESCRIPTION AMOUNT

TOTAL $

AUG
BILLS & D EBT :

DATE DESCRIPTION AMOUNT SEP

OCT
NOV
DEC

TOTAL $ TOTAL $

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

EXPENSE TRACKER

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

DATE CATEGORY DESCRIPTION AMOUNT

JAN
1

FEB
4

MAR
6

APR
9

10

11

MAY
12

13

14

JUN
15

16

17

JUL
18

19

20

AUG
21

22

23 SEP

24

25

26
OCT

27

28
NOV

29

30

31
DEC

TOTAL $

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

EXPENSE TRACKER

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

DATE CATEGORY DESCRIPTION AMOUNT

JAN
1

FEB
3

MAR
6

APR
9

10

MAY
11

12

13

JUN
14

15

16

JUL
17

18

19

AUG
20

21
SEP
22

23

24
OCT

25

26

27
NOV

28

29
DEC

TOTAL $

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

EXPENSE TRACKER

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

DATE CATEGORY DESCRIPTION AMOUNT

JAN
1

FEB
4

MAR
6

APR
9

10

11

MAY
12

13

14

JUN
15

16

17

JUL
18

19

20

AUG
21

22

23 SEP

24

25

26
OCT

27

28
NOV

29

30

31
DEC

TOTAL $

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

EXPENSE TRACKER

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

DATE CATEGORY DESCRIPTION AMOUNT

JAN
1

FEB
4

MAR
6

APR
9

10

11

MAY
12

13

14

JUN
15

16

JUL
17

18

19

AUG
20

21

22 SEP

23

24

25
OCT

26

27

28
NOV

29

30
DEC

TOTAL $

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

EXPENSE TRACKER

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

DATE CATEGORY DESCRIPTION AMOUNT

JAN
1

FEB
4

MAR
6

APR
9

10

11

MAY
12

13

14

JUN
15

16

17

JUL
18

19

20

AUG
21

22

23 SEP

24

25

26
OCT

27

28
NOV

29

30

31
DEC

TOTAL $

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

EXPENSE TRACKER

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

DATE CATEGORY DESCRIPTION AMOUNT

JAN
1

FEB
4

MAR
6

APR
9

10

11

MAY
12

13

14

JUN
15

16

JUL
17

18

19

AUG
20

21

22 SEP

23

24

25
OCT

26

27

28
NOV

29

30
DEC

TOTAL $

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

EXPENSE TRACKER

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

DATE CATEGORY DESCRIPTION AMOUNT

JAN
1

FEB
4

MAR
6

APR
9

10

11

MAY
12

13

14

JUN
15

16

17

JUL
18

19

20

AUG
21

22

23 SEP

24

25

26
OCT

27

28
NOV

29

30

31
DEC

TOTAL $

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

EXPENSE TRACKER

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

DATE CATEGORY DESCRIPTION AMOUNT

JAN
1

FEB
4

MAR
6

APR
9

10

11

MAY
12

13

14

JUN
15

16

17

JUL
18

19

20

AUG
21

22

23 SEP

24

25

26
OCT

27

28
NOV

29

30

31
DEC

TOTAL $

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

EXPENSE TRACKER

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

DATE CATEGORY DESCRIPTION AMOUNT

JAN
1

FEB
4

MAR
6

APR
9

10

11

MAY
12

13

14

JUN
15

16

JUL
17

18

19

AUG
20

21

22 SEP

23

24

25
OCT

26

27

28
NOV

29

30
DEC

TOTAL $

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

EXPENSE TRACKER

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

DATE CATEGORY DESCRIPTION AMOUNT

JAN
1

FEB
4

MAR
6

APR
9

10

11

MAY
12

13

14

JUN
15

16

17

JUL
18

19

20

AUG
21

22

23 SEP

24

25

26
OCT

27

28
NOV

29

30

31
DEC

TOTAL $

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

EXPENSE TRACKER

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

DATE CATEGORY DESCRIPTION AMOUNT

JAN
1

FEB
4

MAR
6

APR
9

10

11

MAY
12

13

14

JUN
15

16

JUL
17

18

19

AUG
20

21

22 SEP

23

24

25
OCT

26

27

28
NOV

29

30
DEC

TOTAL $

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

EXPENSE TRACKER

2024
JAN FEB MAR APR MAY JUN JUL AUG SEP OCT NOV DEC

DATE CATEGORY DESCRIPTION AMOUNT

JAN
1

FEB
4

MAR
6

APR
9

10

11

MAY
12

13

14

JUN
15

16

17

JUL
18

19

20

AUG
21

22

23 SEP

24

25

26
OCT

27

28
NOV

29

30

31
DEC

TOTAL $

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

SPENDING HABIT TRACKER

2024
D J F M A M J J A S O N D DAILY SPEND LIMIT:
A A E A P A U U U E C O E
Y N B R R Y N L G P T V C

JAN
SU N D AY

1
M O N D AY
2

FEB
3 T U ESD AY

4
W ED N ESD AY
5

MAR
6 T H U R SD AY

7
F R ID AY
8

APR
9 SAT U R DAY

10
NOTE
11

MAY
12

13

JUN
14

15

16

JUL
17

18

19

AUG
20

21

22 SEP

23

24

25
OCT

26

27

28
NOV

29

30
DEC

31

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

SINKING FUNDS TRACKER

2024
FUND: FUND:

GOAL: GOAL:

JAN
DUE DATE: DUE DATE:

DATE AMOUNT BALANCE DATE AMOUNT BALANCE

FEB
MAR
APR
MAY
JUN
FUND: FUND:

GOAL: GOAL:

JUL
DUE DATE: DUE DATE:

DATE AMOUNT BALANCE DATE AMOUNT BALANCE

AUG
SEP
OCT
NOV
DEC

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

BILL TRACKER

2024
BILL DUE AMOUNT
D J F M A M J J A S O N D
A A E A P A U U U E C O E
Y N B R R Y N L G P T V C

JAN
1

FEB
3

MAR
6

APR
9

10

11

MAY
12

13

JUN
14

15

16

JUL
17

18
NOTE
19

AUG
20

21

22 SEP

23

24

25
OCT

26

27

28
NOV

29

30
DEC

31

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

WISH LIST

2024
DATE STORE PRODUCT PRICE BOUGHT

JAN
FEB
MAR
APR
MAY
JUN
JUL
AUG
SEP

NOTE
OCT
NOV
DEC

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AFTER PAY TRACKER

2024
STORE: STORE:

JAN
PRODUCT: PRODUCT:

TOTAL: TOTAL:

AMOUNT DUE: AMOUNT DUE:

FEB
MAR
APR
STORE: STORE:

MAY
PRODUCT: PRODUCT:

TOTAL: TOTAL:

JUN
AMOUNT DUE: AMOUNT DUE:

STORE: STORE: JUL

AUG
SEP

PRODUCT: PRODUCT:

TOTAL: TOTAL:
OCT

AMOUNT DUE: AMOUNT DUE:

NOV
DEC

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NO SPENDING TRACKER MONTH:

2024
JAN
1 2 3 4 5 6

FEB
7 8 9 10 11 12

MAR
13 14 15 16 17 18

APR
MAY
19 20 21 22 23 24

JUN
25 26 27 28 29 30

JUL
TO-DO NOTE

AUG
SEP
OCT
NOV
DEC

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CUSTOMS NOTES

2024
1 2

JAN
FEB
3 4

MAR
5 6

APR
7 8

MAY
JUN
NOTE PAPER + JOURNAL

JUL
AUG
BLANK LINED
SEP
CHECKLIST
OCT

. . . . . .

. . . . . .

. . . . . .
NOV

. . . . . .

DOTTED GRID JOURNAL

DEC

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 BACK

2024
JAN
FEB
MAR
APR
1

MAY
JUN
JUL
AUG
SEP
OCT
NOV
DEC

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 BACK

2024
JAN
FEB
MAR
APR
2

MAY
JUN
JUL
AUG
SEP
OCT
NOV
DEC

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 BACK

2024
JAN
FEB
MAR
APR
3

MAY
JUN
JUL
AUG
SEP
OCT
NOV
DEC

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

 BACK

2024
JAN
FEB
MAR
APR
4

MAY
JUN
JUL
AUG
SEP
OCT
NOV
DEC

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2024
JAN
FEB
MAR
APR
5

MAY
JUN
JUL
AUG
SEP
OCT
NOV
DEC

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

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2024
JAN
FEB
MAR
APR
6

MAY
JUN
JUL
AUG
SEP
OCT
NOV
DEC

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2024
JAN
FEB
MAR
APR
7

MAY
JUN
JUL
AUG
SEP
OCT
NOV
DEC

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2024
JAN
FEB
MAR
APR
8

MAY
JUN
JUL
AUG
SEP
OCT
NOV
DEC

WWW.ONESTOPADHD.COM © ALL RIGHTS RESERVED

NOTE PAPER + JOURNAL

2024
JAN
FEB
MAR
BLANK LINED CHECKLIST

APR
. . . . . .

. . . . . .

MAY
. . . . . .

. . . . . .

JUN
DOTTED GRID JOURNAL

JUL
NOTES

AUG
SEP
OCT
NOV
DEC

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JAN
FEB
MAR
APR
MAY
JUN
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AUG
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JAN
FEB
MAR
APR
MAY
JUN
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AUG
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OCT
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JAN
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DEC

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 2024
. . . . . . . . . . . . . . . . . . . . . . . . . . . .

JAN
. . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . .

FEB
. . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . .

MAR
. . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . .

APR
. . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . .

MAY
. . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . .

JUN
. . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . .

JUL
. . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . .

AUG
. . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . . SEP

. . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . .
OCT

. . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . .
NOV

. . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . .
. . . . . . . . . . . . . . . . . . . . . . . . . . . .
DEC

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 2024
JAN
FEB
MAR
APR
MAY
JUN
JUL
AUG
SEP
OCT
NOV
DEC

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 2024
JAN
FEB
MAR
APR
MAY
JUN
JUL
AUG
SEP
OCT
NOV
DEC

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