A WEEKLY ACCOMPLISHMENT

JOURNAL FOR ADHDERS

by
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Thank you!
 A Quick Note:
This workbook was created by ADHDers for ADHDers. We
are not medical or mental health professionals, and this
workbook is not a replacement for professional advice.

Our goal is to help people with ADHD lead their most fulfilling
lives, and that includes advocating for professional care. If
you are struggling with ADHD or have other mental health
concerns, we encourage you to find a board-certified
professional who can help you determine the right kind of
care and treatment plan.

Our growing resource library is full of additional digital tools

(like this one) that are designed to help you thrive. We hope
that you find them useful alongside your professional care.
Table Of
Contents:

Page 5-6:

About This Book

Page 7-58:

Weekly Journal

Page 59:

Before We Go…

Page 60:

Sources & Contributors

About
This Book:
Here at ADHDoers, we sat down back in
December to think of a resource that
could help other ADHDers set New Year’s
Resolutions and other long-term goals.
But the more we thought about it, the
more we realized that typical goal-setting
and resolution-related workbooks might
not always work for neurodivergent brains.

We don’t know about you, but for us, the

practice of setting one big goal every year
doesn’t often have the effect we’re hoping
for. Instead, a year goes by and all we have
is yet another thing we didn’t get done—so
we just end up feeling guilty for letting
ourselves down.

But the truth is, ADHDers can (and

do!) get a lot done in a year. We just
aren’t so great at remembering what
those accomplishments are.

That’s why we created this weekly journal

to help you do just that!

Page 5
On each page, you’ll find:

A space to record all of your Week

accomplishments, big and small, from
Dates:
..../..../........ ..../..../........

the previous week

An ADHD-friendly journal prompt

designed to help you reflect on your life,
your goals, and the progress you’ve
made so far

Plenty of space to write and reflect on

your weekly progress (and the journal
prompt)

An extra bit of encouragement (in the

form of a quote, tip, affirmation, or fun
fact) to help keep you motivated
throughout the year Page

By the time this journal is complete, you’ll have

a year’s worth of things to look back on and be
proud of!

And don’t worry if you forget to fill out your journal for a week (or two or
three…). While the journal is designed to be completed weekly over a full
year, it’s important to remember that the main point of this resource is to
overcome the cycle of self-blame—not add to it! You can pick up where you
left off at any time, with no pressure. This is a tool, not a chore!
Oh, and one more thing: Even though
this workbook was created with New
Let’s get started!
Year’s Resolutions in mind, there’s no
rule saying that it has to be January for
you to start working towards a better you.
You can start filling out this journal any
time of the year.
Ready?

Page 6
 Week 1: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

Think back over the last year of your life. What

are you most proud of accomplishing? What
about in the last two years? Five? Ten?

Every moment is a fresh beginning.

– T.S. Eliot

Page 7
 Week 2: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

Setting goals isn’t always easy for ADHDers, and it isn’t always
necessary, either. Instead of thinking of things you want to *do*
this year, use this space to brainstorm goals in another way: by
thinking about what kind of person you want to be. Try to use more
adjectives and nouns than verbs to describe your possible goals.

This Week’s Affirmation: I am worthy of all the good life has to offer,
and I deserve to be successful.

Page 8
 Week 3: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

List 10-5 things you’re really good at.

Great things are done by a series

of small things brought together.
– Vincent Van Gogh

Page 9
 Week 4: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

Look back at the previous four pages of this journal to

see how much you’ve accomplished in the past month.
How do you feel about the things you’ve done this
month? What are your hopes for the month ahead?

ADHD tip: Don’t set goals. Whaaaat?! Okay, so maybe you’ve heard all the
goal-setting advice you can stomach, and none of it works for you. Guess what?
That’s totally fine! Big goals and long-term plans can be daunting for the ADHD
brain, and they’re not always even necessary. Instead of setting big goals, focus on
a specific action that you can do to improve your life, and master it before moving
on to the next thing.

Page 10
 Week 5: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

What values do you consider most important in

life (honesty, justice, altruism, loyalty, etc.)? How
do your actions align with those values?

You do not find the

happy life. You make it.
– Camilla Eyring Kimball

Page 11
 Week 6: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

What are some changes you might be able to

make in order to align your actions more closely
with your values?

Did you know: Olympic swimmer Michael Phelps was diagnosed with ADHD
at age 9. “I had a teacher tell me that I would never amount to anything and I
would never be successful,” he said. Phelps has won 28 Olympic medals,
23 of which are gold.

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 Week 7: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

Describe your dream life. How is it different from

(and/or similar to) the life you’re living now? Are
there any changes you can make now that would get
you closer to that dream?

Why fit in when you

were born to stand out?
- Dr. Seuss

Page 13
 Week 8: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

Look back at the previous four pages of this journal to

see how much you’ve accomplished in the past month.
How do you feel about the things you’ve done this
month? What are your hopes for the month ahead?

ADHD tip: ADHD brains respond best to novelty and fun, because we’re
always searching for that next hit of dopamine. So if there’s something you
just can’t motivate yourself to do, find a creative way to make it fun! Gamify
your household chores, turn your work into a competition, or make planning
your week into a creative project.

Page 14
 Week 9: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

Consider the people you most admire in the world.

What is it about them that you look up to? In what ways
are you similar to these people (or hope to be similar)?
In what ways are you different?

Never confuse a single

defeat with a final defeat.
- F. Scott Fitzgerald

Page 15
 Week 10: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

How do other people (friends, family,

coworkers, etc.) recognize your strengths? Do
you recognize the same strengths in yourself?

This Week’s Affirmation: Every day I am becoming a

better version of myself.

Page 16
 Week 11: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

What are some things about your ADHD that

you suspect might make it difficult to reach your
goals? How has ADHD been an obstacle for you
in the past?

To be nobody but yourself in a world that’s doing its

best to make you somebody else is to fight the hardest
battle you are ever going to fight. Never stop fighting.
- E.E. Cummings

Page 17
 Week 12: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

Look back at the previous four pages of this journal to

see how much you’ve accomplished in the past month.
How do you feel about the things you’ve done this
month? What are your hopes for the month ahead?

Did you know: People with ADHD are likely to be better problem-solvers
than their neurotypical peers. Because our brains are predisposed to think
creatively and connect ideas in interesting ways, we tend to be great at
coming up with innovative solutions to seemingly impossible problems.

Page 18
 Week 13: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

In what ways has your ADHD helped you reach

your goals? Do you think that having ADHD can
give you an advantage in some ways?

Never do anything by halves if you want to get away with it. Be outrageous.Go the
whole hog. Make sure everything you do is so completely crazy it’s unbelievable.
– Vincent Van Gogh

Page 19
 Week 14: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

What do you appreciate most about your

personality? What aspects do you find harder
to accept?

ADHD tip: Designate workspaces for specific tasks. ADHDers struggle with
transitioning between tasks, so we often lose focus between one thing and
the next. By designating certain spaces for different tasks, we can train our
brain to get started right away just by moving to the right spot.

Page 20
 Week 15: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

List 10 things that inspire or motivate you.

I haven’t failed. I’ve just found

10,000 ways that won’t work.
- Thomas Edison

Page 21
 Week 16: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

Look back at the previous four pages of this journal to

see how much you’ve accomplished in the past month.
How do you feel about the things you’ve done this
month? What are your hopes for the month ahead?

This Week’s Affirmation: I am my best source of motivation.

Page 22
 Week 17: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

What part of each day do you most enjoy, and why? Is

there a time of day when you tend to be more
productive? How can you structure your day around
your own internal clock?

You may encounter many defeats, but you must not be defeated. In
fact, it may be necessary to encounter the defeats so you can know
who you are, what you can rise from, and how you can come out of it.
- Maya Angelou

Page 23
 Week 18: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

Describe a choice you regret. What did you

learn from it?

ADHD tip: ADHDers can experience time blindness (not knowing how long
something will take), and they can also get distracted and end up taking more time
than they should. When planning, try to double or triple the amount of time you
think something will take when planning it; that way, you won’t feel rushed if your
initial estimate was wrong.

Page 24
 Week 19: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

Write about how different you were 5 or 10

years ago, as compared to now.

Sometimes it takes years for a person

to become an overnight success.
– Prince

Page 25
 Week 20: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

Look back at the previous four pages of this journal to

see how much you’ve accomplished in the past month.
How do you feel about the things you’ve done this
month? What are your hopes for the month ahead?

This Week’s Affirmation: I have all that I need to make

today a great day.
Page 26
 Week 21: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

What brings you joy every single day?

Stay close to anything that

makes You glad you are alive.
– Hafez

Page 27
 Week 22: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

What are your favorite hobbies? Why?

Did you know: Laughter really is the best medicine, especially for those of us with ADHD.
Humor and laughter are great stress relievers, and much healthier ways of coping with
disappointment than anger or self-deprecation. Finding humor in any situation and
learning to “laugh it off” when we make a mistake is one of the greatest gifts we can give
to ourselves. When was the last time you enjoyed a deep belly-laugh?

Page 28
 Week 23: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

Think about how you spend most of your time.

What about your work, projects, or habits feel
most real or important to you?

My fake plants died because I

did not pretend to water them.
– Mitch Hedberg

Page 29
 Week 24: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

Look back at the previous four pages of this journal to

see how much you’ve accomplished in the past month.
How do you feel about the things you’ve done this
month? What are your hopes for the month ahead?

ADHD tip: Try scheduling your workdays with the “worst things first” rule in mind.
Spend the first working hour of each day on the thing that you’re most dreading,
then move on to something more fun. You’ll slowly chip away at that big awful task
you hate—and it won’t be hanging over your head for the rest of the day.

Page 30
 Week 25: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

ADHDers thrive on routine, but (paradoxically) often struggle to

keep their routines in place. What are some routines or habits
that you have managed to maintain? How have you been
successful in those routines? Is there something you can take
from that experience to help you develop more healthy habits
and routines?

Believe you can and

you’re halfway there.
– Theodore Roosevelt

Page 31
 Week 26: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

You made it halfway through! It has now been six months since
you started this workbook, and you’ve accomplished a lot. Spend
some time going back through everything you did in the past six
months. How are you feeling now? Proud? Overwhelmed? Ready
for a challenge? Use this space to brainstorm ways you can reset,
pivot, or refresh your current goals

This Week’s Affirmation: I deserve the rewards I am working toward.

Page 32
 Week 27: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

Describe yourself using the first 10 words that come

to mind. Then, list 10 words that you’d like to use to
describe yourself. List a few ways to transform those
descriptions into reality.

Never put off until tomorrow what

you can do the day after tomorrow.
– Mark Twain

Page 33
 Week 28: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

Look back at the previous four pages of this journal to

see how much you’ve accomplished in the past month.
How do you feel about the things you’ve done this
month? What are your hopes for the month ahead?

ADHD tip: Sometimes our inner rebel can get in the way of success—especially when it
feels judged. Shut it down by changing your inner dialogue: rather than, “I should start
working” (which prompts your inner rebel to say, “don’t tell me what to do!”), try saying “I
do my work right after breakfast.” The words “I should/shouldn’t/can’t” all have an
element of judgement to them, whereas “I do/don’t” is simply stating a fact. And your
inner rebel can’t argue with the facts!
Page 34
 Week 29: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

Think about some of the goals you’ve set for yourself in the
past. How much did these goals reflect what you really wanted
for yourself, and how much did they reflect what others wanted
for you (or what you thought you should want)?

Listen, smile, agree, and then do

whatever you were gonna do anyway.
– Robert Downey Jr.

Page 35
 Week 30: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

How do you show compassion to others? How

can you extend that same compassion to
yourself?

This Week’s Affirmation: I take pride in my ability to make

worthwhile contributions to the world.

Page 36
 Week 31: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

What parts of daily life cause stress,

frustration, or sadness? What can you do to
change those experiences?

Success is not final, failure is not fatal: it

is the courage to continue that counts.
– Winston Churchill

Page 37
 Week 32: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

Look back at the previous four pages of this journal to

see how much you’ve accomplished in the past month.
How do you feel about the things you’ve done this
month? What are your hopes for the month ahead?

ADHD tip: : Everyone’s brain is different, and that goes for ADHDers, too. Pay close
attention to what motivates you personally, so you can use that to keep yourself going.
Maybe you work best when you know there’s a reward waiting for you, or when you can
see the value in what you’re doing. Maybe you’re more motivated to do things for other
people than for yourself. Whatever it is that makes you want to get going, harness that
power and use it to get to work!
Page 38
 Week 33: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

What three ordinary things bring you the

most joy?

The key to success is not through

achievement but through enthusiasm.
– Malcolm Forbes

Page 39
 Week 34: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

Write about a time you took a big risk. Did it pay off?
Did you regret it? What might you have done differently
if you had a do-over? How does your ADHD influence
your decision-making?

This Week’s Affirmation: All of my problems have solutions.

Page 40
 Week 35: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

What was the last good habit you developed?

How did you do it?

I found out that there weren’t too

many limitations, if I did it my way.
– Johnny Cash

Page 41
 Week 36: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

Look back at the previous four pages of this journal to

see how much you’ve accomplished in the past month.
How do you feel about the things you’ve done this
month? What are your hopes for the month ahead?

ADHD tip: If you find yourself wasting a lot of time in the mornings deciding what to
do first, try planning each day the evening before. You’ll go to sleep knowing you’ve
set yourself up for success, and you’ll wake up ready to get started.

Page 42
 Week 37: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

List some obstacles lying in the way of your contentment

or happiness. Then, list two potential solutions to begin
overcoming each obstacle.

Impossible is for the unwilling.

– John Keats

Page 43
 Week 38: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

What have you been watching or listening to

lately? Has it been putting you in a good mood?

Did you know: Hollywood star Channing Tatum has both ADHD and dyslexia, and struggled a lot
in school when he was younger. “I have never considered myself a very smart person, for a lot
of reasons,” he said during an interview with The New York Times Style Magazine. But he didn’t
let that stop him—Tatum was drawn to other creative people and was determined to succeed.
“I just learned everything I could from anybody who knew something I didn’t,” he says.

Page 44
 Week 39: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

Think back to some times when you’ve felt burnt out.

What were the first signs of burnout? How can you avoid
feeling burnt out in the future?

If you’re going through hell, keep going.

– Winston Churchill

Page 45
 Week 40: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

Look back at the previous four pages of this journal to

see how much you’ve accomplished in the past month.
How do you feel about the things you’ve done this
month? What are your hopes for the month ahead?

This Week’s Affirmation: I am stronger than all of the

challenges I may face.
Page 46
 Week 41: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

Consider the work you do every day. What does

your work teach you? Does it offer an opportunity
for you to learn and grow?

It is never too late to be

what you might have been.
– George Eliot

Page 47
 Week 42: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

Imagine that you have the chance to visit the

“you” from 5 years ago. What advice would you
give to “past you?”

ADHD tip: Keep a list of everything you need to do—and the approximate amount of time it
will take to complete each task. Not only will this help you visualize how much time you’ll need
to get everything done, but it will also be a great resource when you’re in “waiting mode” or
not sure what to work on next. Ask yourself: How much time do I have right now? When you
only have ten minutes, find something that says “10 minutes” and do that. If you have a whole
free morning and aren’t sure where to start, tackle one of the bigger items from your list.

Page 48
 Week 43: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

Imagine that the “you” from 5 years in the future

came to visit you today. What advice do you think
that “future you” might give to you now?

Impossible is not a fact. It’s an opinion. Impossible isn’t a declaration. It’s a

dare. Impossible is potential. Impossible is temporary. Impossible is nothing.
– Muhammad Ali
Page 49
 Week 44: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

Look back at the previous four pages of this journal to

see how much you’ve accomplished in the past month.
How do you feel about the things you’ve done this
month? What are your hopes for the month ahead?

Did you know: Renowned journalist Lisa Ling was diagnosed with ADHD at age 40.
"My head is kind of spinning," she said after receiving her diagnosis. "But I feel a little
bit of relief because, for so long, I've been fighting it and I've been so frustrated with
this inability to focus." If you’ve ever felt that way, you’re not alone; a highly successful,
world-famous journalist feels that way too!

Page 50
 Week 45: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

What do you look forward to most in the future?

Everything will be okay in the end.

If it’s not okay, it’s not the end.
– John Lennon

Page 51
 Week 46: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

Think about what is most challenging in your life at this

moment. Now, switch roles: Pretend that a friend is going
through those challenges instead of you. Write the
advice you would give to your friend.

ADHD tip: If there’s something you really don’t want to do but you know it needs to get
done, try bundling it with something you do enjoy. Listen to your favorite podcast while you
fold the laundry, or go to your favorite coffee shop while you work on that spreadsheet.
That little hit of dopamine from the “fun” task will give you a boost and make the dreaded
task a lot easier to stomach!

Page 52
 Week 47: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

What aspects of your life are you most

grateful for?

My mission in life is not

merely to survive, but to thrive.
– Maya Angelou

Page 53
 Week 48: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

Look back at the previous four pages of this journal to

see how much you’ve accomplished in the past month.
How do you feel about the things you’ve done this
month? What are your hopes for the month ahead?

Did you know: People with ADHD are likely to be extra caring, empathetic, and
accepting. Because we know our own struggles and see the world through a different
lens, we can empathize with others and see their strengths where others may not.
That makes us great friends, caregivers, and managers!

Page 54
 Week 49: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

What has been inspiring you lately? What gets you excited to wake
up in the morning? (If you can’t think of anything that’s inspiring
you now, think back to the last time you were really excited about
something. How might you get that zest back in your life?)

Failure is the condiment

that gives success its flavor.
– Truman Capote

Page 55
 Week 50: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

If everyone in your life could have just one more

thing, what would you gift them?

ADHD tip: Sometimes it’s hard to motivate ourselves to do something just

because we’re not really sure why we’re doing it in the first place. Remind
yourself why something should get done by writing down all the benefits of
doing it; often, that’s all it takes to get your motivation going again.

Page 56
 Week 51: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

What does it mean to you to be “successful?”

How do you measure the success of yourself
and others?

It’s never too late to

get good at something.
– Guy Fieri

Page 57
 Week 52: Dates:
..../..../........ ..../..../........

What did I accomplish this week?

YOU DID IT! Can you believe it’s been a whole year since you
started this journal? You’ve done so much to be proud of this year,
and now you have the documentation to prove it. For this last
journal entry, look back at everything you’ve done over the past 52
weeks. What are you most proud of? Do you notice any patterns
throughout the year? What ideas do you have for the future?

This Week’s Affirmation: There is no one better to be today

than myself.
Page 58
Before
We Go...

Wow! You’ve done a lot to be proud of. Just

look at all the incredible things you
accomplished in only a year!

More good news? You can print these pages

out and use them again in the coming year
(and even the year after that). There’s really
no stopping you!

As fellow ADHDers, we know all too well how hard it can be to set
goals and stick to them—especially when it seems so easy for
everyone else. We hope this journal has been a valuable tool for you
to reflect on all the amazing things that you’re capable of
doing—whether you expected to or not!

Love,

The ADHDoers Team

Page 59
 Sources
& Contributors
Thanks to everyone who contributed to this workbook!
Research by Rosie Burnham ([email protected])
Written by Rosie Burnham ([email protected])
Designed by ADHDoers
Distributed by ADHDoers

Sources:

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ADDitude Editors. (2022, April 15). Your day is getting better - starting now.
ADDitude. Retrieved December 2022 ,6, from
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Bouschet, C. L. (2020, August 30 .(24 intention-setting journaling prompts. Life
Goals Mag. Retrieved December 2022 ,6, from
https://lifegoalsmag.com/intention-setting-journal-prompts2-/
Enright, J. (2022, January 27). Neurodiversified's writing prompts. Medium.
Retrieved December 2022 ,6, from
https://medium.com/neurodiversified/neurodiversifieds-writing-prompts3-b3894d4
1ca8
Griffiths, N. (2022, April 50 .(27 journal prompts for goal setting. Seeking Serotonin.
Retrieved December 2022 ,6, from
https://seekingserotonin.com/journal-prompts-for-goal-setting/
Holland, K. (2020, March 25). Celebrities with ADHD: 9 famous people with ADHD.
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