A practice-based ADHD self-care journal for emotional regulation through mindfulness. Unlike writing-heavy journals with reflective prompts, this uses visual guides, body maps, and interactive exercises to help you build regulation skills. Color-coded, multi-sensory, and completable in 5-10 minutes—designed for how ADHD brains actually learn.

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We honor neurodiversity. What works for one brain might not work for another.
If it's not for you, full refund. No questions.

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👉Learn more about me: wayADHD.com

Description

🌧️The RAIN Journey 🌈

💚 This Works With Your Other Tools We believe organizational systems are valuable for ADHD brains. But sometimes, you need to take care of yourself before becoming productive.

Like when anxiety makes you avoid your planner

→ This helps you notice and regulate it

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🧠 This Works for ADHD Brains

✦ Visual memory anchors Every image connects to the concept. Your brain remembers through pictures, not just words.

✦ Color-coded system Research-backed color coding enhances memory and attention for ADHDers.

✦ River metaphor throughout Abstract emotions become concrete. Visual learners get it instantly.

✦ Multi-sensory engagement Check boxes, color in, write briefly. Hands busy = attention follows.

✦ Body-based tools Emotion thermometer and body maps make fuzzy feelings tangible.

✦ Short sections Complete a practice in 5 minutes. No text overload.

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💡 Less Really Is More

✦ Every element has a purpose. No fluff, no filler.

✦ Too many pages = cognitive overload = abandoned PDF.

✦ Your attention is expensive. We protect it.

✦ You'll actually use everything included. One cohesive system, not scattered templates.

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🧘 A Gentler Path to Mindfulness

Research shows mindfulness helps ADHD: focus, impulse control, emotional regulation.

But traditional meditation often feels impossible for ADHDers.

Sitting still for 20 minutes? Walking meditation in slow motion? It’s frustrating.

✦ This practice offers a different doorway.

✦ Shorter sessions. Structured guidance. Visual support.

✦ Not replacing traditional meditation. Meeting you where you are.

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📱 Digital Detox Built In

No app needed. No audio files. Just you and the practice.

✦ Print it, and you’re good to go.

✦ No notifications. No app switches. No "just one thing" distractions.

✦ Sometimes paper is the most radical self-care.

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🔍 What Makes This Different

Most ADHD planners and organizing tools:

• Focus on productivity and organization
• But don't address emotions—what often stops you from using them
• May lack mental health expertise in design
• scattered templates

Traditional Workbooks:

• text-heavy and demand sustained focus
• Professional but visually cluttered and colorless
• Reading them becomes another task to avoid

This one: 

✦ Directly trains attention and emotional regulation (the actual ADHD challenges) 

✦ Design choice is research-backed: color coding, visual metaphors, bite-sized sections 

✦ Written AND designed by the same professional—content and visuals speak the same language 

✦ Interactive and multi-sensory—not just reading, but doing 

✦ One complete system that works together, nothing you wouldn’t need

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🎇 About wayADHD & Me

Hi, I'm Amber. Spent years doing counseling work, now making things I love. wayADHD is where I create the tools I always wished existed (for both me and others!). Mental health experience meets design obsession. I put a lot of heart into this. Hope it helps.

Learn more:wayADHD.com

Professional training:

Master's in Psychology with mindfulness research focus. Training includes MBSR, Buddhist contemplative practice, CBT, clinical experience with ADHD clients, and mindfulness group facilitation.

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💻 How to Use

✦ Print at home Print PDFs on any printer

✦ Digital use Open PDFs in GoodNotes, Notability, or any PDF reader (Tablet users: stylus required for writing)

✦ Wallpapers & cards Save JPG files to your device

Instant download Files available immediately after purchase

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⚠️ Before You Buy

Please ensure you can:

• Open and view ZIP, PDF files
• Print documents (if you plan to use printed version)
• Use basic apps to view JPG images

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📋 Purchase Terms & Conditions

• Digital download only. No physical items will be shipped.
• Personal use only. Commercial use, resale, or redistribution prohibited.
• Copyright remains with wayADHD.
• By purchasing, you agree to these terms.

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⚖️ Important Notice

This is a self-guided mindfulness tool, not a substitute for professional mental health treatment. If you're experiencing severe mental health concerns, please consult a licensed mental health professional.

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🫧 Transparency in Creation

This product includes visual elements to support ADHD learning and attention.

To create images that align with the content while maintaining a consistent watercolor aesthetic at an accessible price, I used a combination of approaches: some visuals were hand-drawn, some use stock imagery, and some were generated with AI tools and then significantly modified and refined to meet the design standards.