Learning to Work With Your Brain, Not Against It: A Workbook I Recommend for ADHD + Anxiety
Today I’m bringing you information on a resource that I’ve been enjoying which is the Adult ADHD and Anxiety Workbook by F. Russell Ramsay PhD. Last year I took a training with Ari Tuckman on the way ADHD shows up in different areas of life such as relationships, work, home, and how it affects self esteem. When I saw that this was a book that he not only suggests, but provided the foreword for, I got a copy.
If you're someone who feels like your brain is always "on" — overthinking, under-focusing, overwhelmed, or just plain exhausted — you're not alone.
Living with ADHD and anxiety can feel like juggling too many tabs open in your brain... while someone else keeps opening more. It’s a lot. Especially when the world tells you to "just focus" or "stop overthinking" — as if it were that simple.
So what do you do when your brain won't cooperate?
You build a bridge to meet it where it is.
That’s why I often recommend a practical and neurodivergent-friendly tool called:
The Adult ADHD and Anxiety Workbook by Dr. F. Russell Ramsay.
What’s this workbook all about?
This isn’t a boring textbook full of clinical jargon.
It’s a down-to-earth, easy-to-follow guide designed for people like you — folks who are smart, sensitive, and trying their best to get unstuck from overwhelm, procrastination, and constant self-criticism.
You’ll learn:
🧠 Why ADHD isn’t just about focus — it’s about follow-through, motivation, and emotions
💭 How anxiety often shows up because of your ADHD — not separate from it
✏️ How to start shifting unhelpful thought loops (“I’m lazy,” “I’m behind,” “I’ll never get it right”) into more compassionate, realistic ones
🔧 Tools that actually work — like task scaffolding, realistic goal setting, and managing that scary “starting point” paralysis
Why it helps:
✨ Written with your brain in mind: Ramsay gets that traditional mental health tools don’t always stick for ADHD brains. This workbook uses short sections, doable exercises, and a non-shaming tone.
✨ You're not broken. You’ll learn to externalize what isn’t working (like time blindness or rejection sensitivity) and build systems that support you, not punish you.
✨ You can go at your own pace. Whether you finish it in a month or a year, it’s a resource you can keep returning to when you need support.
Who is this for?
You feel like you know what you need to do… but actually doing it is the hard part.
You get stuck in shame spirals about productivity or motivation.
You’re exhausted from trying to “fix” your brain and are ready to try something kinder.
Therapy is one beautiful way to support your growth — but it’s not the only way. This workbook can be a grounding resource between sessions or a starting point if you're just exploring your mental health journey.
🌱 You deserve tools that honor how your brain works.
If you're curious, you can find The Adult ADHD and Anxiety Workbook:
Your local ‘mom and pop’ bookstore
Your local library- remember that interlibrary loan exists and if your library doesn’t have a copy- you can request that they purchase a copy for you to borrow! Public Libraries are wonderful resources for accessing resources without needing to purchase them yourself.
And if you're working with me in therapy, feel free to bring it into session — I'd love to explore it with you.
With kindness,
Laney
