Free cheat sheet
The ADAPT Cheat Sheet
Turn what you learned in the video into something you can actually use. One page to understand a pattern you keep repeating, and test a better response.
Start with one patternThen ask: what do I actually want?
Would you like the cheat sheet?
It’s free. Download it straight away, and I’ll pop a copy in your inbox too.
Made with care by Rav
Business psychologist and behavioural scientist
What’s on it
Five steps, each with one question and a few simple prompts. Fill it in with one pattern in mind.
A is for Autonomy
What do I actually want? Find a reason, and an approach, that feels like your own.
D is for Design
Where exactly do I get stuck? Redesign that one precise moment.
A is for Awareness
What happens just before I drift? Rewind to the few seconds before it starts.
P is for Psychoeducation
What might ADHD help explain? Compare what the task lacked with what the distraction offered.
T is for Training
What small response fits the real problem? Pick one skill and try it.
Your ADAPT experiment
Put it together: the moment, the response you’ll test, and when you’ll try it.
Shall I send it over?
One printable page, free and yours to keep. Download it straight away and keep it somewhere you’ll see it.
Hi, I’m Rav (and this is Albus).
I’m a business psychologist and behavioural scientist, and I’ve spent over ten years helping people with ADHD, at work and in everyday life.
I made this cheat sheet so the ideas from the video become something you can pick up the next time you feel stuck. Keep it simple: one pattern, one small experiment.
Rav (and Albus)
- Master’s in Organisational PsychologyLondon School of Economics
- MBAINSEAD
- 10+ yearshelping people with ADHD
- Founderof a behavioural science training company
- Fractional COO
- Certified MemberGlobal Association of Applied Behavioral Scientists