ADHD
coaching
for teens

Wake up on time

• A consistent wake-up time improves sleep quality. Teens who sleep well feel more focused and get better grades.

Consistent bedtime

• A consistent bedtime creates a routine, helping teens wind down and sleep better.

Make the bed

• Teens who make their beds start the day with a quick win and are more productive during the day.

Tidy the room

• Tidying the room builds the self-discipline muscle and starts the day organized and focused.

Maui Affirmation

• B.J. Fogg's world-famous affirmation helps teens feel confident and optimistic for the day ahead.

Get ready

• A structured morning is the key to success. Implementing a routine keeps teens on time and prepared for the day.

Journaling

• Journaling reduces stress and builds resilience. Daily reflection helps teens process emotions and develop grit.

5 minutes of exercise

• Integrating short bursts of movement into the day helps teens stay focused and fights anxiety.

Charge devices

• Charging overnight is a must to avoid last-minute tech issues at school and learn to plan ahead.

Growth mindset

• To succeed, teens need to learn how to fail. Embracing challenges builds resilience and grit.

Manage screen time

• Cut back on excessive screen time, swap bad habits for healthy ones and learn to focus again.

Prep breakfast

• Breakfast prepped in advance means one less morning task to get done and more streamlined mornings.

Pack school bag

• A successful day starts the night before. Start the day organized with a school bag packed and ready to go.

Lay out clothes

• By prepping their outfit the night before, teens avoid last-minute scrambling for clothes and start their day organized and on time.

Capture tasks

• Writing down tasks keeps teens organized, reduces procrastination and ensures work gets turned in on time.

Plan and prioritize

• Prioritization is key to staying on top of schoolwork. Using a Kanban board helps teens visualize their tasks, due dates and progress.

Time boxing

• Timeboxing helps teens feel less overwhelmed with their work by allocating time slots for specific tasks.

Set up workspace

• Tidying their desk of clutter before they sit down and work helps teens concentrate better and reduces distractions.

Pomodoro Technique

• Breaking down a study session into small tasks in short intervals keeps teens focused and on track with their work.