Petra Earnshaw
COACHING
ADHD and adoption coaching for parents and adoptees
RESOURCES
Welcome to My ADHD Resource Hub
Here you’ll find a growing collection of:
Free guides for common ADHD challenges like overwhelm, task initiation, and time blindness.
Workbooks with reflective exercises to help you gain a deeper understanding of yourself and your needs.
Premium resources offering deeper support and structured strategies for things like planning, managing emotional swings, or handling ADHD in the workplace.
Many of the resources are created with late-diagnosed adults in mind, especially adoptees.
You’re not alone, and you don’t need to figure it all out on your own.
Routine Builder Worksheet
Struggling to create routines that actually stick? This worksheet is designed specifically for ADHD brains, helping you build flexible, realistic routines that work with your energy, not against it. Includes gentle prompts to reflect on what’s actually important to you, identify obstacles, and map out a plan that feels doable (and adjustable). ROUTINE BUILDER WORKSHEET.pdf
Understanding Your ADHD Brain: A Practical Guide
This guide offers a compassionate, clear look at how ADHD affects your thinking, emotions, and daily life. Written for adults, especially those newly diagnosed or self-exploring, it breaks down common ADHD traits and helps you begin making sense of your brain in a way that feels validating, not overwhelming. UNDERSTANDING YOUR ADHD BRAIN.pdf
Body Doubling Guide: How to Use Accountability and Co-Working to Get Things Done
This short guide explains the concept of body doubling—why having someone nearby can help you focus, get started, and follow through on tasks when you have ADHD. Learn how to use it effectively, whether with a friend, coach, or virtual support.
ADHD AND ADOPTION
This guide explores how ADHD and the experience of being adopted intersect in women, highlighting shared challenges such as identity struggles, emotional regulation difficulties, and late diagnosis. It offers insights into the unique support needs of adopted women with ADHD and how coaching can help them build self-understanding, confidence, and practical strategies for daily life.
“Understanding Your Story” – Journal Prompts for Adoptees with ADHD
This gentle journaling resource is designed especially for adopted women with ADHD. It's here to help you explore your identity, reflect on your story, and reconnect with your sense of self—without pressure or perfection. Whether you're newly diagnosed or still figuring things out, these prompts meet you where you are. Understanding Your Story.pdf
ADHD and Adoption –Five Common Challenges and How to Support Yourself
This free guide gives insight into five common emotional and practical struggles faced by adopted women with ADHD, along with simple strategies to help you navigate them. It’s written with compassion and understanding, so you can feel less alone and more supported.
ADHD and adoption- five common challenges and how to support yourself..pdf