ADHD Resource Hub

ADHD Resource Hub

Practical tools for everyday life with ADHD.

ADHD support doesn't stop at the consultation. We've created practical guides and planners for the everyday challenges that often come with ADHD, from eating regularly and sleeping well to navigating hormonal change.

  • Instant digital download
  • Use on your phone or print at home
  • Written for Australian adults
  • Short sections, easy to skim
Explore ADHD resources Explore ADHD care

New here? Start with a free download →

Educational resources only. Not a substitute for medical advice, diagnosis or treatment.

ADHD × PMDD Survival Guide cover ADHD × Menopause Survival Guide cover ADHD Fuel: The 7-Day Reset cover Free ADHD Sleep Reset Guide cover
  • Australian healthcare focused
  • Evidence-informed education
  • Instant digital access
  • Secure checkout in AUD

ADHD affects more than focus.

It can shape how you eat, sleep, plan, feel and connect with people. Does any of this sound familiar?

Food and nutrition

Forgetting to eat, then realising it's 3pm.

See resources

Hormones

Some weeks of the month feel much harder than others.

See resources

Sleep

Your brain switches on the moment your head hits the pillow.

Free guide

Executive function

Knowing exactly what to do, but not being able to start.

Coming soon

Emotional wellbeing

Feelings that arrive fast and hit hard.

Coming soon

Work and productivity

Brilliant in bursts, buried by admin.

Coming soon

Relationships

Missed plans and misunderstandings you didn't mean.

Coming soon

Daily routines

Routines that work for a week, then quietly disappear.

Coming soon

Find resources for what you need help with.

Choose an area to see matching guides.

ADHD + Hormones

PMDD, menstrual cycle, perimenopause and menopause resources.

4 resources

ADHD + Nutrition

Simple systems for eating consistently and reducing food-related overwhelm.

1 resource

ADHD + Wellbeing

Sleep, stress and practical wellbeing resources.

1 free resource

ADHD + Everyday Life

Executive function, routines, planning and organisation.

Coming soon

Free downloads

Free symptom trackers and guides to get you started.

3 free resources

ADHD workbooks

Practical, printable guides you can start using today.

ADHD + HormonesDigital download

ADHD × PMDD Survival Guide

ADHD worse before your period? It's hard to plan when your brain changes with your cycle.

A 44-page workbook to track two full cycles, spot your pattern and plan around your hardest days, with scripts for partners, work and your GP.

What's included
  • Symptom grids for two full cycles and 30 daily check-ins
  • Cycle wheel, 72-hour heads-up and load-shedding plans
  • 6 cut-out rescue cards plus partner, work and study scripts
  • GP prep sheet and one-page clinician summary
  • Bonus: fridge heads-up checklist
AU$49Printable + fillable PDF Buy now
ADHD + HormonesDigital download

ADHD × Menopause Survival Guide

Strategies that used to work can start to feel less reliable in perimenopause and beyond.

A 36-page workbook covering perimenopause through post-menopause: understand the overlap, cope day to day, prepare for your GP and track your patterns.

What's included
  • Bonus: MHT (HRT) × ADHD Medication Companion, a 14-day tracker
  • Transition map and ADHD vs menopause overlap table
  • Brain-fog rescue toolkit and traffic-light capacity plan
  • Treatment options explained in plain English
  • 4-week tracker and GP review pack
AU$59Instant access Buy now
ADHD + NutritionDigital download

ADHD Fuel: The 7-Day Reset

Forget to eat, or lose your appetite on stimulant medication?

A 21-page guide with a full week of simple, protein-rich meals, a one-shop shopping list and a rescue page for the days nothing goes to plan.

What's included
  • 7 daily meal pages and a week-at-a-glance plan
  • One-shop shopping list and a 45-minute prep session
  • "I forgot to eat" rescue page and emergency meal builder
  • Bonus: fridge & pantry stickers and a reusable shopping list
AU$39Instant access Buy now

Start with a free download

Check out at A$0 and download straight away.

ADHD + HormonesFree download

Free ADHD × PMDD Symptoms Tracker

Wondering whether your ADHD shifts with your cycle?

A free 7-day tracker that helps you start seeing your pattern in about 60 seconds a day. A simple first step before the full workbook.

FreeNo payment needed Get it free
ADHD + WellbeingFree download

Free ADHD Sleep Reset Guide

Your brain switches on the moment your head hits the pillow.

Achievable changes, not a demanding sleep regime, for adults who struggle to start bedtime, switch off racing thoughts or wake up refreshed.

FreeNo payment needed Get it free

More resources in development

We're building resources for more everyday ADHD challenges. Join our email list to hear when they're ready.

  • ADHD Executive Function Planner
  • ADHD Medication Routine Tracker
  • ADHD Workplace Survival Guide
  • ADHD Relationship Toolkit
  • Newly Diagnosed Starter Pack
ADHD + Hormones

Does your ADHD feel harder to manage at certain times of the month?

Many women with ADHD notice that focus, mood and energy seem to shift with their menstrual cycle. Tracking these patterns over time can make them easier to see, plan around and talk about with your doctor.

1
TrackFollow two full cycles with symptom grids and 30 quick daily check-ins.
2
NoticeUse the pattern pages to spot which weeks tend to feel harder for you.
3
PlanUse the 72-hour heads-up, rescue cards and scripts, then take a one-page summary to your GP.
Get the ADHD × PMDD Survival Guide AU$49Printable + fillable PDF, instant download

Or try the free 7-day tracker first

Created with healthcare in mind.

Our resources turn complicated health information into clear, practical tools you can use day to day. They're general education, not individual advice.

Australian healthcare focused

Written for the Australian context, with local terminology and pathways to care.

Evidence-informed education

Content draws on published research and current clinical guidance, explained in plain language.

ADHD-friendly design

Short sections, clear checklists and templates that don't need a perfect routine.

Instant digital access

Download straight after checkout. Use it on screen or print the pages you need.

Designed for real life

Built for busy days, low-energy days and days when things don't go to plan.

Important: educational resource only — not medical advice or a diagnosis

These resources provide general health education, self-reflection tools and practical wellbeing strategies. They do not provide medical advice, diagnose ADHD, PMDD, perimenopause, menopause or any other condition, or replace assessment and treatment by a qualified healthcare professional.

Symptom tracking cannot confirm a diagnosis. Any concerns about symptoms, medications or treatment should be discussed with your treating healthcare professional. Do not start, stop or change prescribed medication based on these resources.

e-Doctor clinical services

Looking for clinical ADHD support?

Our educational resources are separate from our clinical services. If you'd like an ADHD assessment, a medication review or ongoing care, you can speak with a qualified healthcare professional through e-Doctor.

You don't need to buy a resource to book. Purchasing a resource doesn't affect appointment availability, eligibility or treatment decisions.

  • Telehealth ADHD assessment pathways
  • Ongoing care and medication reviews
  • Care from qualified Australian clinicians

Questions about our resources

Can't find an answer? Contact us or email admin@e-doctor.au.

Are the free downloads really free?

Yes. Open the product page, check out at A$0 and you'll get the download straight away, just like a paid resource.

What do I receive after purchasing?

You'll get an instant download link on the confirmation page and by email. Each workbook is a printable PDF (the ADHD × PMDD Survival Guide also comes as a fillable digital PDF), plus any bonuses listed on its product page.

Are these resources medical advice?

No. They provide general health education and practical self-management tools. They don't consider your individual circumstances and aren't a substitute for advice from your healthcare professional.

Do I need an ADHD diagnosis to use them?

No. They're written for adults with ADHD, people who think they might have ADHD, and family members who want to understand it better.

Can these resources diagnose ADHD?

No. Only a qualified healthcare professional can assess and diagnose ADHD or any other condition. Tracking tools can help you notice patterns and prepare for an appointment, but they can't confirm a diagnosis.

Can I use them while taking ADHD medication?

Yes. Some people find the planning tools helpful alongside treatment. The resources don't give medication advice, so please talk with your prescriber about anything related to your medication, including appetite, sleep or side effects. Don't start, stop or change medication based on these resources.

Are the resources suitable if I'm waiting for an ADHD assessment?

Yes. Many people use the trackers and appointment sheets to organise their thoughts before an assessment. They're not a replacement for one. If your symptoms are affecting your safety or wellbeing, speak to your GP or seek care sooner.

Can I print the resources?

Yes. Everything is designed to print well on standard A4 paper at home, and you can print just the pages you need.

Can I access them on my phone or tablet?

Yes. The PDFs open on any phone, tablet or computer. Worksheets can be filled in on a tablet with a PDF annotation app, or printed.

What is your refund policy for digital products?

Because resources are delivered instantly, we don't offer change-of-mind refunds once a file has been downloaded.

Do I need to be an e-Doctor patient?

No. Anyone in Australia can buy and use our resources. Buying a resource doesn't make you an e-Doctor patient and doesn't affect access to our clinical services.

If you are in crisis or worried about your immediate safety, call 000. For 24/7 support, contact Lifeline on 13 11 14. Prices are in AUD and include GST.

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