ADHD Pearls
Free ADHD tools
Start here. Use whatever helps right now.
What are these free ADHD tools?
These free tools are designed for low-energy days, task paralysis, rejection sensitivity, overwhelm, and shame-free tiny wins. They are educational support tools — not medical treatment. For diagnosis or clinical support, please work with a qualified healthcare professional.
✨ Free ADHD Dopamine Menu
A printable list of dopamine-friendly activities for the days when your brain needs a gentle boost — not a productivity lecture.
Download the free printable →
🌙 Tonight — the dinner decider
One question — how much have you got tonight — then only the meals that fit, one step at a time. No meal plan, no recipe database.
Decide tonight’s dinner →
🍜 ADHD Chaos Fallback Card
Five things you can eat when there is nothing left in the tank — decided now, so tired-you at 6:47pm does not have to invent anything.
Build my card →
🧊 ADHD Stuck Reset
A simple, zero-pressure tool for the moments when you know exactly what you need to do — and still can't move.
Try the free reset →
💔 RSD Reset
A short reset for rejection sensitivity and emotional spirals before your brain turns one tiny signal into a whole story.
Start here →
🧹 ADHD Cleaning Reset Checklist
A gentle printable reset system for messy, overwhelming, low-energy home days.
Get the free checklist →
🌙 ADHD × Perimenopause Cheat-Sheet
A free 2-page guide to the ADHD–hormone overlap: a quick “is it ADHD, menopause, or both?” check and the 5 questions to ask your doctor.
Download the free PDF →ADHD Pearls Letter
For the woman who sets up the perfect system on Sunday and abandons it by Tuesday.
One short letter, every week. Real talk about ADHD, task paralysis, and the tiny wins that actually move the needle for a brain like yours. No shame. No hustle culture.