Executive Dysfunction: Household Tasks Workbook | ADHD Tool, Overwhelm, Anxiety, Depression

Executive function is a series of steps your brain takes to accomplish a task:
- Starting tasks
- Managing time
- Switching gears when plans change
- Following through
- Remembering what needs to be done
- Staying focused

Executive *dysfunction* happens when your brain struggles with one or more of those specific steps. The struggle creates a kind of traffic jam - and that’s when the frozen ‘I can’t do the thing’, feeling happens. You can know what needs to be done. You can want to do it. 
And still feel completely stuck.

How to use this workbook:
This is not a clean-your-whole-life-in-a-weekend kind of workbook. The whole point is the opposite.

Pick one household category.
Set one or two small, realistic goal.
Choose a few simple strategies.
Then focus only on that area for five days.

The strategies inside are not mind blowing. They are not magic hacks. They are small, practical systems that you've probably heard before BUT the real power comes from pairing a specific goal with a few supports and actually testing them for five days. You gather data, see what works for your brain, and adjust when needed.

You are not supposed to do this whole workbook at once. Please don’t. This is about reducing overwhelm, not creating more of it!

The 8 Household Areas You Can Focus On
You’ll choose one area at a time:
Dishes
Laundry
Meals
Cleaning
Mail and paperwork
Decluttering
Trash and recycling
Pets, plants, repairs

Each section helps you understand what is actually making that task hard for your brain, then build a simple system around it.

 What’s Inside the 40-Page Workbook

• A breakdown of executive function in real life
• Common barriers like overwhelm, time blindness, perfectionism, brain fog
• A “Pick One Thing” framework so you don’t try to fix everything at once
• Strategy pages for each household category
• Realistic goal setting pages
• A 5 day tracking system
• Reflection pages to adjust what is not working
• Gentle reminders that messy does not mean lazy
• This is a digital download. No physical item will be mailed.

Workbook Details:
- 40-page PDF workbook (includes full-color + black-and-white versions)
- Letter size (8.5 × 11 inches)
- Digital-fill enabled (if you don't have a printer you can still fill it out using a phone, tablet, or computer)
- Compatible with GoodNotes, XoDo, Adobe Reader, and more

📩 INSTANT DIGITAL DOWNLOAD: Immediately after your purchase, you'll receive a link to download your files.

🖨️ You can download and print the workbook, or fill it out digitally on your computer or phone. Apps like XoDo or GoodNotes let you "write" on the PDF on your phone, making it accessible on the go. You can also have it printed at places like Staples or FedEx.

🔐 FOR PERSONAL USE ONLY: All materials and designs are © and property of Dominee Calderon at Self-Love Rainbow LLC. Not for resale or redistribution. You can purchase a Private Use License to use one-on-one with clients. Private Practice License Here.

🌈 I am not a mental health professional. These tools are crafted from personal experience and are meant to be used as a peer-to-peer resource. They are not a replacement for professional advice and I always recommend working with a therapist if possible!

🧾REFUND POLICY: Refunds can only be offered if the digital files have not been downloaded.