ADHD Nighttime Shut-Down Notebook

A gentle, practical nighttime notebook for getting racing thoughts out of your head and creating a calmer transition toward sleep.

Instead of asking yourself to simply relax, use a repeatable four-step process to capture what is on your mind, decide what can wait, and choose a low-stimulation next step.

What’s included

• A how-to-use guide for the four-step Shut-Down Sequence: Dump → Park → Anchor → Wind Down
• Seven nightly Shut-Down sheets with a Brain Dump, Worry Parking Lot, Tomorrow’s Top 3, and Wind-Down Pick
• An overflow Worry Parking Lot page for especially full nights
• A 2 a.m. Rescue Card for when the spiral has already started
• A Wind-Down Menu of low-stimulation activity ideas
• A Weekly Pattern Tracker to notice what supports you

Use it your way

Print the pages for repeat use or complete them in a PDF annotation app.

Digital delivery

This is a digital product—no physical item will be shipped. Your PDF download is provided after purchase. For support with access, contact Anchor Grove Studio.