Companion page
ADHD After Work
How to Have a Life Left When Your Job Takes Everything
The book ends here. The work doesn’t have to.
Use this page as the companion to the book: printable tools, the 14-Day Life-Left Experiment, and practical resources for protecting more of your usable capacity after work.
Free PDFs, printable, no sign-up.
Quick reference
The eight tools
Five of these tools form the core sequence, in the order the book uses them. The other three support that sequence. Each one is a single printable page, exactly as it appears in the book.
- Print The Seven Drains PDF, 1 page
The Seven Drains
Shows what is expensive.
- Print The 3 p.m. Checkpoint PDF, 1 page
The 3 p.m. Checkpoint
Shows when capacity starts to narrow.
- Print The Workday Close PDF, 1 page
The Workday Close
Reduces late-day spillover.
- Print The Landing Card PDF, 1 page
The Landing Card
Manages the move from work into your own life.
- Print The Life-Left Test PDF, 1 page
The Life-Left Test
Judges whether the whole arrangement is sustainable.
- Print The Minimum Viable Evening PDF, 1 page
The Minimum Viable Evening
For nights when capacity is already spent.
- Print The Red-Flag Review PDF, 1 page
The Red-Flag Review
For patterns that need evaluation.
- Print The Low-Capacity Script Bank PDF, 1 page
The Low-Capacity Script Bank
For asking for what you need.
The 14-Day Experiment
The 14-Day Life-Left Experiment
This is not a challenge. There is no streak to protect and no prize for completing every day exactly as written.
The purpose is to find out which parts of your workday are consuming the rest of your life and which small changes return the most capacity. For fourteen days, you will collect enough information to make better decisions without turning yourself into a research project.
- The one rule
- Change only one major variable at a time.
- Week One
- Observe and intervene upstream.
- Week Two
- The handoff and life left.
Use paper, a note on your phone, or the pages below. Do not build a new tracking system unless you already enjoy tracking.
PDF, 10 pages, as printed in the book. Some days refer to a chapter of the book.
If the problem is not only after work
ADHD After Work is about what the workday consumes. The Restart Kit is for the related problem of getting back after you lose track of a task, routine, or system.
Theodora Velli
Author of When You Lose Track and creator of the Built to Restart Method. She writes practical guidance for adults with ADHD from a systems-design perspective rather than a clinical one.
Educational material, not medical advice, diagnosis or treatment.