The Workbook
The Coming Home to ADHD Workbook
Mindfulness that works with your ADHD brain — not against it.
The Coming Home to ADHD Workbook is a practical, ADHD-friendly guide for bringing mindfulness into real life.
Created specifically for adults with ADHD, it offers short exercises, visual prompts, reflection pages, and guided audio practices designed to help you work with attention, overwhelm, emotions, racing thoughts, self-criticism, and the challenges of everyday life.
You do not need to clear your mind.
You do not need to sit still for long periods of time.
And you do not need to practice perfectly.
The return is the practice.
- ADHD-friendly exercises that are short, practical, and easy to return to
- Guided mindfulness practices with audio recordings you can access by QR code or by link (with digital copy)
- Visual prompts and optional reflection pages
- Practices for attention, body awareness, thoughts, emotions, self-compassion, relationships, and difficult moments
- Built around the Coming Home Method: Notice • Allow • Return
- Designed to use on its own or alongside the 8-week Coming Home course
- Instant digital download — start whenever you are ready
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There is no perfect way to use this workbook.
Start at the beginning or skip to the part you need today.
Practice every day, once a week, or after realizing you forgot about mindfulness for three weeks.
You can always come back.
Throughout the workbook, you'll learn to notice what is happening, allow your experience to be here without immediately fighting it, and return to something that is here right now — a breath, your body, your senses, the person in front of you, or the life you were already living.
Because with ADHD, mindfulness is not about staying perfectly focused.
It is about learning how to come home again.