The Adult ADHD and Anxiety Workbook Daily Planner

Daily Planner
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© 2024 J. Russell Ramsay / New Harbinger Publications.

Permission is granted to the reader to reproduce this form for personal use.
The Adult ADHD and Anxiety Workbook To-Do List

To-Do List
Task When It Will Be Done

© 2024 J. Russell Ramsay / New Harbinger Publications.

Permission is granted to the reader to reproduce this form for personal use.
The Adult ADHD and Anxiety Workbook Outline Your Antiprocrastination Plan

Outline Your Antiprocrastination Plan

Using an example of procrastination relevant to your life, answer the following questions. You could use a recent example of when
you procrastinated on a task or something you’re facing now.

Define What You Intend to Do

Start by asking yourself the following three questions about what you intend to do.

• What am I not doing?

• Why do it?

• What is its value to me?

Define the Task

Use the following steps to define the task.

• What is the smallest step to start?

© 2024 J. Russell Ramsay / New Harbinger Publications.

Permission is granted to the reader to reproduce this form for personal use.
The Adult ADHD and Anxiety Workbook Outline Your Antiprocrastination Plan

• When will I do this?

• How long will I spend on this?

• Where will I do this?

• What is my implementation plan?

Copyright © 2020 by American Psychological Association. Reproduced and adapted with permission. The official citation that should be used in referencing
this material is Ramsay, J. R. (2020). Rethinking Adult ADHD: Helping Clients Turn Intentions into Action. American Psychological Association. No further
reproduction or distribution is permitted without written permission from the American Psychological Association.
The Adult ADHD and Anxiety Workbook Stay Motivated with Your Antiprocrastination Plan

Stay Motivated with Your Antiprocrastination Plan

The following questions will help you avoid procrastination by thinking about tasks in terms of cognitive behavioral (CBT) skill
domains.

Cognitive Domain: How Do I Think Myself Out of Tasks?

How am I thinking about my task plan?

How might my thoughts be distorted or underestimate my abilities, my “enough-ness”?

Can I tolerate and invest some discomfort to get started?

What is the worst case for my task plan? Best case? Most likely case?

What is a more helpful mindset for facing this task and its value to me?

© 2024 J. Russell Ramsay / New Harbinger Publications.

Permission is granted to the reader to reproduce this form for personal use.
The Adult ADHD and Anxiety Workbook Stay Motivated with Your Antiprocrastination Plan

Behavioral Domain: What Are My Escape Behaviors?

What are my typical escape behaviors? Digital distractions? Procrastivity tasks?

How can I remove or handle temptations and distractions? Can I tolerate them?

What are the action steps in my task plan that will most help me get engaged?

How good will my future self feel when I follow my plan?


The Adult ADHD and Anxiety Workbook Stay Motivated with Your Antiprocrastination Plan

Emotional Domain: How Do My Feelings Interfere with Tasks?

What am I feeling right now about my task plan?

What emotion words describes my feelings?

Is there a personalized label I could give my feelings?

What are the bodily sensations associated with my emotions?

What information are these emotions giving me? Is there a theme with these emotions, such as uncertainty or risk?


The Adult ADHD and Anxiety Workbook Stay Motivated with Your Antiprocrastination Plan

Implementation Domain: How Do I Move from Not Doing to Doing?

What are useful “If/When X, Then Y” implementation statements that can help me avoid procrastination? (These might cover
what not to do.)

Interpersonal Domain: How Does Your Procrastination Affect Others?

How is this task relevant to my social world?

How might this task benefit relationships at work? School? Family/personal life?

What relationships inform my task valuation that could help motivate me?

Are there body doubles, social settings, or help from others that will support my task plan?


The Adult ADHD and Anxiety Workbook Stay Motivated with Your Antiprocrastination Plan

How would I support a friend who faced this same situation?

Copyright © 2020 by American Psychological Association. Reproduced and adapted with permission. The official citation that should be used in referencing
this material is Ramsay, J. R. (2020). Rethinking Adult ADHD: Helping Clients Turn Intentions into Action. American Psychological Association. No further
reproduction or distribution is permitted without written permission from the American Psychological Association.
The Adult ADHD and Anxiety Workbook Dealing with Relationship Slipups

Dealing with Relationship Slipups

The following questions will help you address relationship slipups.

Describe the situation and what happened in behavioral terms.

What thoughts do you have about the situation?

What do you feel?

What social emotions do you feel?

To what degree does your reaction make sense?

© 2024 J. Russell Ramsay / New Harbinger Publications.

Permission is granted to the reader to reproduce this form for personal use.
The Adult ADHD and Anxiety Workbook Dealing with Relationship Slipups

To what degree is your reaction out of proportion?

What steps will you take to make amends or avoid a repeat, if relevant?

What is an objective way to make sense of the situation and move forward?


The Adult ADHD and Anxiety Workbook Define-Your-Role Strategy Steps

Define-Your-Role Strategy Steps

1. What is the problem or situation? Phrase in specific, actionable terms.

2. What is your role in this situation?

3. What must you do to fulfill your role?

4. What is an action plan you can use to fulfill your role?

5. Are you engaging in any mind-reading or negative predictions about things out of your control?

6. Are there any barriers to follow-through with this plan?

© 2024 J. Russell Ramsay / New Harbinger Publications.

Permission is granted to the reader to reproduce this form for personal use.
The Adult ADHD and Anxiety Workbook Define-Your-Role Strategy Steps

7. How will you implement your action plan?

8. Summarize the implementation and outcome.

Copyright © 2020 by American Psychological Association. Reproduced and adapted with permission. The official citation that should be used in referencing
this material is Ramsay, J. R. (2020). Rethinking Adult ADHD: Helping Clients Turn Intentions into Action. American Psychological Association. No further
reproduction or distribution is permitted without written permission from the American Psychological Association.