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Bare-Minimum ADHD Self-Care Menu — ADHD printable cover
Bare-Minimum ADHD Self-Care Menu preview 1Bare-Minimum ADHD Self-Care Menu preview 2Bare-Minimum ADHD Self-Care Menu preview 3Bare-Minimum ADHD Self-Care Menu preview 4Bare-Minimum ADHD Self-Care Menu preview 5Bare-Minimum ADHD Self-Care Menu preview 6Bare-Minimum ADHD Self-Care Menu preview 7Bare-Minimum ADHD Self-Care Menu preview 8Bare-Minimum ADHD Self-Care Menu preview 9Bare-Minimum ADHD Self-Care Menu preview 10

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Bare-Minimum ADHD Self-Care Menu

For low days when 'self-care' feels impossible — pick one tiny thing by the energy you actually have, guilt-free.

£3.50Instant digital download
Buy now →

💙 Love it or it's free. Not right for your brain? Just reply to your download email — we'll refund you, no fuss.

Instant downloadA4 & US Letter PDFPrint or fill on screenYours foreverSecure Stripe checkout

What's inside

  • Cover + how-to-use page
  • Bare-minimum baseline (the non-negotiables)
  • Self-care menu by energy (0% / 25% / 50%)
  • Hygiene rescue steps
  • 'Have you...' basic-needs check
  • Kind reset script
⭐ Want the whole system? It's also in The Complete ADHD Life System — 18 tools in one, better value per planner.
Made for ADHD brains

Built around how your brain actually works — low-friction, one step at a time, no guilt, no 40-page overwhelm.

Ready in seconds

Pay securely, then get an email with your download straight away. Print it, or fill it in on your phone or tablet.

Buy once, keep forever

It's yours to re-download and re-print any time — and any updates are free.

How it works

How do I get it?

The second you pay, an email with your download lands in your inbox — usually within seconds. No account needed.

What format is it?

A print-ready PDF in both A4 and US Letter. Print it, or fill it in on your phone or tablet with any PDF app.

Is it mine forever?

Yes — re-download and re-print any time, on as many devices as you like. Any updates are free.

What if it's not for me?

Just reply to your download email and we'll refund you. No forms, no fuss.

Not ready to buy? Take the free 60-second quiz — find your ADHD type and get a free printable matched to how your brain actually gets stuck. No strings.

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