ADHD Knowledge
ADHD Knowledge
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Real Tools for Real ADHD Brains — Backed by Science

ADHD-friendly, downloadable guides that help you manage specific struggles like anxiety, focus, and low self-esteem — with practical tools and less overwhelm. 

Most ADHD resources try to fix everything at once.

We do things differently.


At ADHD Knowledge, you’ll find practical, science-backed guides that focus on one challenge at a time — whether that’s anxiety, emotional overwhelm, self-doubt, or motivation.


No fluff. No pressure. Just strategies that work with your brain, not against it. 

What Makes These Guides Different?

Magic book icon with pencil, stars and lightning bolt emerging from the pages.

  • Written by someone with ADHD (and suspected AuDHD)
  • Created for neurodivergent brains — no judgment, no jargon
  • Based on official research and peer-reviewed studies
  • Designed to be skimmed, scribbled on, and revisited — not read cover to cover
  • Includes worksheets, visual tools, and “quick wins” you can actually use 

Featured Guide

The ADHD Confidence Blueprint

Over 60 strategies to break the shame spiral, boost self-esteem, and reduce anxiety


If you’ve ever said, “I know what I need to do, but I just can’t seem to do it,” this guide is for you.


Includes:

  • ADHD-specific CBT and emotional regulation tools
  • Worksheets, journal prompts, and daily check-ins
  • Real-life examples and science-backed support
  • Printable quick-reference tools

View the Guide

What You’ll Find Here

Explore our growing library of targeted guides:

Explore our growing library of targeted guides:

Explore our growing library of targeted guides:

  • Confidence & Self-Esteem
  • Anxiety & Emotional Regulation
  • Focus & Time Management
  • Social Anxiety & Communication
  • Worksheets & Quick Tools

Each one is:

Explore our growing library of targeted guides:

Explore our growing library of targeted guides:

 🧠 ADHD-friendly

🔬 Research-backed

📝 Printable

💡 Actually helpful

What Readers Say

 “This was the first resource that didn’t make me feel broken.” 

  — Sarah, 32 


 “Short, kind, and easy to understand. Finally, something that works for my brain.”
— Jamie, 25 

How It Works

We keep things simple because ADHD brains don’t need more steps or pressure.

Here’s how to get started:

1. Pick the Struggle That’s Loudest Right Now

1. Pick the Struggle That’s Loudest Right Now

1. Pick the Struggle That’s Loudest Right Now

Whether it’s anxiety, time blindness, overwhelm, or self-doubt, there’s a guide for that. Each one focuses on a specific challenge.


You can browse by topic or take our [Find Your First Guide Quiz]. 

2. Download Instantly

1. Pick the Struggle That’s Loudest Right Now

1. Pick the Struggle That’s Loudest Right Now

Once you choose your guide, you’ll get a high-quality PDF you can:

  • Read on your phone, tablet or computer
  • Print out and scribble on
  • Revisit anytime you need support


No expiry. No log-in needed. No pressure to “finish” anything.

3. Use It Your Way

4. Come Back When You Need It

4. Come Back When You Need It

Skim it. Highlight it. Jump around. ADHD brains don’t always read in order — and that’s fine.


Each guide includes:

  • Quick wins you can try immediately
  • ADHD-friendly worksheets and check-ins
  • Real-life tools, scripts, and self-talk resets
  • A list of the research behind the advice

4. Come Back When You Need It

4. Come Back When You Need It

4. Come Back When You Need It

These guides aren’t here to gather dust. They’re here to help on your worst days and your better ones.


You can return to your PDF whenever you feel overwhelmed, stuck, or need a reminder that you’re doing better than you think.

Not Sure Where to Start?

 Take the [Find Your First Guide Quiz] to get a personalised recommendation based on what you’re struggling with today. 

A Note from the Creator

 I have ADHD (and suspected AuDHD), and I built this because I couldn’t find what I needed. Everything felt too long, too general, or just not made for people like me.


If you’ve ever felt stuck, scattered, or silently spiralling, you’re not alone.


These guides are built to support your kind of brain, one step at a time.


You’re not lazy. You’re not broken. You just need the right tools.

Ready to take the first step?

Explore the Library
Take the Quiz
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