John Lindberg ADHD Books
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ADHD Spending Pause Worksheet

Create a small pause before a purchase when spending happens faster than you can notice it.

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Start one real task

ADHD Spending Pause Worksheet

Write a rough answer. One useful line is enough.

What’s the spending problem right now?

This is not about judging the purchase. Choose one small pause that gives future-you a say.

Pick the closest problem to open the write-in part of the worksheet.

Blank worksheet PDF

Choose the next support only if you need it

Money check-inUse the money and admin worksheet for a calmer weekly money view.
Money systemsRead the money check-in guide for recurring visibility support.
A deeper money systemUse The ADHD Money Map for practical bill and spending routines.

Who this helps

Adults who make purchases in the moment and only see the impact later.

Use this when

  • A purchase urge feels urgent or soothing.
  • You want a pause that is kinder and simpler than a strict ban.
  • You need to see one balance, limit, or alternative before buying.

Read next

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ADHD Budgeting Without Shame Systems That Are Easy to Keep Up

A lighter, easier-to-maintain system for ADHD Budgeting Without Shame that does not fall apart after one messy week.

I need a clear starting point for ADHD Impulse Control because you act or speak before your better judgment can catch up.

How to Handle ADHD Impulse Control

A practical starting point for ADHD Impulse Control when you act or speak before your better judgment can catch up.

Common questions

Do I need to complete every part of this worksheet?

No. Choose the closest problem and write only enough to make the next action visible. One useful line is a successful use.

What if I stop before the task is finished?

Use the restart cue. The worksheet is designed to make returning easier, not to demand a perfect uninterrupted session.

Want support beyond this worksheet?

The related John Lindberg book expands this worksheet into a fuller ADHD system with examples, troubleshooting, and repeatable routines.

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