50 Journal Prompts For Those Living With ADHD

50 Journal Prompts For Those Living With ADHD

Welcome to a special collection designed just for those managing ADHD.

As you explore these 50 journal prompts, you’ll have the opportunity to reflect on both the challenges and triumphs that come with living with ADHD. These questions are here to help you discover new strategies, appreciate your unique strengths, and understand your experiences more deeply.

Let’s navigate the complexities of ADHD together, finding ways to adapt and thrive every day.


ADHD Daily Reflections

  1. What was one moment today when you felt really focused?
  2. How did you feel when you completed a task today?
  3. What’s something small that made you happy today?
  4. Write about a time today when you felt overwhelmed. What helped?
  5. List three things you accomplished today, no matter how small.
  6. How do you feel at the end of the day? What thoughts are on your mind?
  7. What’s one thing you could do tomorrow to make your day smoother?
  8. How do you organize your tasks to help with focus?
  9. What time of day do you feel most energetic?
  10. Describe a strategy that helped you overcome distraction today.



Embrace your differences—they are what make you extraordinary

"Embrace your differences—they are what make you extraordinary."


Your ADHD Challenges

  1. What are the biggest challenges you face with ADHD?
  2. How do you explain your ADHD to others?
  3. Write about a time when your ADHD made a situation difficult.
  4. What misconceptions about ADHD bother you the most?
  5. How do you handle hyperfocus and switch tasks?
  6. What tasks do you find most difficult to start or complete?
  7. How does ADHD affect your relationships?
  8. What do you wish others understood about living with ADHD?
  9. Describe a moment when you felt misunderstood because of ADHD.
  10. How do you deal with frustration or setbacks?



ADHD isn’t a deficit of attention, but a different way of thinking

"ADHD isn’t a deficit of attention, but a different way of thinking."


ADHD Management Strategies

  1. What tools or apps help you manage daily life?
  2. How do you prioritize what’s important when everything feels urgent?
  3. What routine helps you manage mornings or evenings better?
  4. Describe a technique that helps you calm down when you feel hyperactive.
  5. What’s the most helpful piece of advice you’ve received about managing ADHD?
  6. How do you break down big projects into manageable parts?
  7. What kind of physical activity helps you regulate your energy?
  8. How do you remind yourself to take breaks?
  9. What’s a new strategy you’d like to try for managing your ADHD?
  10. How do you track your progress or setbacks?



Small steps every day lead to big changes over time

"Small steps every day lead to big changes over time."


ADHD and Personal Growth

  1. In what ways has ADHD contributed positively to your personality?
  2. What unique skills do you think you have developed because of your ADHD?
  3. How has ADHD helped you become more creative or resourceful?
  4. Write about a personal achievement that makes you proud.
  5. How do you use your strengths to your advantage?
  6. What’s something you love doing where you forget you have ADHD?
  7. How do you celebrate your successes?
  8. What personal growth have you noticed this year?
  9. How does living with ADHD make you unique?
  10. What goals do you have for yourself next year?



Never underestimate your ability to adapt and overcome

"Never underestimate your ability to adapt and overcome."


Mindfulness and ADHD

  1. Practice mindfulness: what do you hear, see, and feel right now?
  2. How does mindfulness or meditation help you with ADHD?
  3. Write about a peaceful place where you like to relax and clear your mind.
  4. What mindfulness exercises seem most effective for you?
  5. How do you stay present during conversations?
  6. Describe how you feel after a mindfulness session.
  7. What are some quick mindfulness techniques you use during hectic days?
  8. How do you bring yourself back to focus when your mind wanders?
  9. What’s the longest you’ve practiced mindfulness? How did it go?
  10. How can you incorporate more mindfulness into your daily routine?


Someone on a comfy couch, journaling about personal growth related to their ADHD

Great job on working through these journal prompts!

By reflecting on your experiences and strategies, you're not only becoming more aware of your ADHD but also learning how to manage it more effectively. Remember, each day is a new chance to grow and learn more about yourself. Keep exploring what works best for you and celebrate every victory, no matter how small.

Here’s to continued success and self-discovery on your journey with ADHD.

Read Other Related Journal Prompts

50 Journal Prompts For Mental Health
50 Journal Prompts For Those Exploring The Spiritual World
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