Practical ADHD Tools for Everyday Life

Simple, psychologist-designed tools to support focus, organisation and everyday overwhelm.

The YPS Psychology ADHD Brainbox brings together practical resources you can keep close at hand and use when you need them.

Get Your ADHD Brainbox
See What’s Inside

🧠 THIS IS FOR YOU IF…

  • Everyday tasks can quickly feel overwhelming
  • You start things but struggle to finish them
  • You often forget what you meant to do
  • Staying organised takes more effort than it seems it should
  • You want simple, practical strategies you can use in everyday life

   If this sounds like you, you’re in the right place.

Practical Tools for Everyday ADHD

Everything in the ADHD Brainbox is designed to be simple, practical and easy to use in everyday life.

Illustration of a human brain

Focus Support Tools

Short, simple techniques to help you get started and stay on track.

planning and organising

Planning & Organisation

Gentle structure to help you manage your day without overwhelm.

calming tools

Calm & Regulation Tools

Practical ways to pause, reset and manage overwhelm.

step by step stratagies

Step-by-Step Strategies

Clear guidance to help make the next step easier.

How the ADHD Brainbox Can Help

  • Make overwhelming tasks feel more manageable
  • Give you somewhere practical to start
  • Support everyday planning and organisation
  • Break larger tasks into smaller steps
  • Build routines that work better for you
YPS Psychology ADHD Brainbox with practical ADHD tools and resources

What's Inside Your ADHD Brainbox

Inside your Brainbox, you’ll find a carefully selected mix of practical tools, guides and resources.

Practical reminders and strategies to help refocus attention and reduce distraction.

Slipping Attension Cards

A discreet sensory tool to channel restlessness and improve concentration.

Untitled design (69)

Keeps all tools organised and accessible whether at home or on the go.

Untitled design (70)

Supports boundaries and reduces interruptions while working or studying.

Untitled design (58)

Breaks tasks into manageable steps to reduce overwhelm and procrastination.

Untitled design (72)

To help you understand and cope.

Untitled design (57)

You don’t need to use everything at once — just start with what helps.

Created by Psychologists Who Understand ADHD

The ADHD Brainbox has been developed from our work with adults with ADHD and the everyday difficulties they tell us about at home, work and university.

Each resource has been chosen to offer practical support that can be used in real life — without adding more pressure.

Support That Works With You

You don’t need another complicated system to follow.

The ADHD Brainbox is about:

✓ Understanding what makes everyday tasks harder
✓ Making organisation feel more manageable
✓ Reducing overwhelm
✓ Breaking things into smaller, realistic steps
✓ Finding practical strategies that work for you

Small tools. Practical support. Everyday ADHD.

Start Feeling More in Control Today

You can go at your own pace.
No pressure. No overwhelm. Just practical support when you need it.

🧠 Use the tools when you need them
🧠 Come back to them whenever you need
🧠 Start small and build from there

Get Your ADHD Brainbox

Using your YPS Brain Dump Pad?

This 60-second guide shows you how to get the most from it.

 

Try it in 3 steps

1. Get it out

Write down everything that’s taking up space in your head. Jobs, reminders, worries, ideas, things you don’t want to forget — anything goes.

Don’t organise it yet.

2. Sort it

Look back at what you’ve written.

Ask yourself:

What needs my attention?
What can wait?

Move a few items into the spaces on your Brain Dump Pad.

3. Choose ONE small next step

Don’t ask, “How am I going to get all of this done?”

Why can a brain dump help?

Working memory helps us temporarily hold and use information while we’re doing something.

For adults with ADHD, working-memory difficulties can make it harder to keep track of tasks, reminders, ideas and what needs doing next — particularly when there’s a lot competing for attention.

A brain dump gives that information somewhere external to go.

The aim isn’t to create the perfect to-do list. It’s to reduce how much you’re trying to hold in mind, see what’s actually there, and make choosing your next step a little easier.

Need more practical ADHD support?
Shopping Basket
Close

 

Paul – Lead Account Manager

Working alongside Dr Yates, Paul ensures that services are well organised, accessible and delivered with care.

Paul oversees client relationships and supports the smooth running and development of YPS, helping individuals, families and organisations feel confident and supported from first contact onwards.

Paul’s focus includes:

  • Building strong, steady client relationships
  • Ensuring services are clear and easy to navigate
  • Supporting the growth and stability of YPS creating welcoming experiences that feel calm and reassuring
  • Web development, and videography
  • He ensures that YPS remains grounded, responsive and is focused on helping people move forward with confidence.

Paul leads on client relationship management, service coordination and organisational development. Paul works closely with schools, families and partner organisations to ensure clarity of communication, timely delivery and high service standards.

He supports referral pathways, contractual arrangements and long-term partnership development, helping ensure services remain consistent, reliable and professionally delivered.

Outside of work, Paul’s main passion is Walking Football. He plays for East Devon, Devonshire County, and South West County. His biggest achievement is having trials with the Over 50s England Walking Football group in 2025. He also enjoys restoring and driving classic cars. 

Close

Joseph - Assistant Psychologist

BSc Hons in Tourism Management, Tourism, and Business Management, MSc Psychology Conversion, MSc Occupational Psychology

Working under the clinical supervision of Dr Yvonne Yates, Joseph supports the assessment and development of psychological services across the organisation.

Joseph’s work focuses on:

  • Supporting psychological assessment processes
  • Assisting in the preparation of structured reports
  • Contributing to the development of wellbeing and learning resources, and delivering training
  • Supporting data organisation and research-informed practice
  • Assisting with service delivery coordination

He has a strong interest in evidence-based psychology and values clarity, structure and ethical practice.

Outside of work, Joseph enjoys spending time with his springer spaniel, Willow, and going for long walks with her and the family. When he can, he hits the ski slopes on his snowboard, and he also likes ice-skating. 

Close

Dr Yates - CEO, Lead Psychologist

HCPC-Registered Educational Psychologist | Founder, YPS Psychology Ltd

Dr Yates has specialist expertise in ADHD, depression, anxiety, learning differences (SpLD), and emotional wellbeing with children, young people, and adults.

She holds a Doctorate in Psychology (University of Manchester) and has extensive experience delivering:

• Educational psychology assessments, including ADHD and SpLD
• Mental health assessment and therapy
• Social skills and emotional regulation support

Dr Yates has worked in public organisations, including, schools, the NHS, and local authorities, and in private practice, for universities, colleges, and therapy healthcare bodies, such as, AXA PPP and Bupa. 

She is the author of Human Givens Therapy with Adolescents (Jessica Kingsley Publishers) and has published peer-reviewed research on adolescent wellbeing.

Her approach combines evidence-based psychology with practical, real-life strategies that help individuals feel calmer, more confident, and better equipped to succeed at school, university, and work.

Outside of work, Dr Yates is an avid crocheter and is also quite partial to silent discos. She looks forward to spending evenings by the fire, and watching movies with the family whilst creating her latest crochet piece.