The Clear Forward Tools™
Practical ADHD Tools for Clarity and Focus
If you’re living with ADHD and often feel stuck, overwhelmed, or unsure where to start, you’re not alone. Many people with ADHD carry the weight of unfinished tasks, scattered thoughts, and mounting guilt.
That’s why I created The Clear Forward Tools™, a five-step ADHD coaching framework designed to bring structure, clarity, and calm to everyday life.
This ADHD-friendly approach helps you move forward at your own pace. It works with your brain, not against it, and gives you practical tools that support focus, motivation, and self-compassion.
You’ll find the Clear Forward Tools woven into 18 ADHD coaching modules, each one focusing on real-life challenges like binge cycles, body confidence, hormones, overthinking, decision fatigue, boundaries, and masking. You can choose to buy a single module, bundle six at a discounted price, or combine the digital programme with one-to-one ADHD coaching sessions for extra support.
You can also discover ADHD resources and recordings in my shop page.
What Are The Clear Forward Tools™?
The Clear Forward Tools™ are my five-step ADHD coaching framework designed to give you quick, practical strategies you can use in everyday life. They blend ADHD-friendly tools, mindfulness techniques, and simple resets that work with your brain, not against it.
The five steps are:
CLEAR the Noise – offload mental clutter so you can focus on what matters
LOOK at What Matters – decide what’s most important right now
ENGAGE with a Micro Step – start tiny and build momentum without pressure
ACKNOWLEDGE Progress – notice the wins, even the small ones
REFLECT & Reset – pause with kindness and adjust without guilt
The Clear Forward Tools are flexible, you don’t need to use all five steps at once, or in order. Just choose the step that helps most in the moment, whether it’s daily, weekly, or whenever things feel chaotic or unclear.
The Clear Forward Tools in Five Steps
The Clear Forward Tools™ are simple steps you can return to anytime life feels busy, messy, or overwhelming. Each step is gentle, ADHD-friendly, and designed to help you reset, refocus, and move forward.
CLEAR the Noise
Set a timer and get everything out of your head, thoughts, tasks, worries. Offload the clutter so your mind feels lighter.
LOOK at What Matters
Decide what’s most important right now. Ask yourself: What one thing would make today feel 5% lighter?
ENGAGE with a Micro Step
Start tiny, one dish, one email, one sentence. Progress, not perfection, creates momentum.
ACKNOWLEDGE Progress
Notice what you’ve already done. Celebrate small wins, tick tasks off, and remind yourself: that counts.
REFLECT & Reset
Pause, breathe, and reset without guilt. Carry forward what worked, let go of what didn’t, and move on with kindness.
The Clear Forward Method in Six Steps
Step 1: Clear the Noise
Set a timer and get everything out of your head — thoughts, tasks, worries. Clear space to think clearer.
Step 2: Choose Your Focus
Pick three intentions that feel right for this month. What matters most? What would support you?
Step 3: Forward in Motion
Pause and reflect. What worked, what didn’t, and why? Use curiosity to gently adjust and move on.
Step 4: Big Tick Energy
Celebrate every win — even the tiny ones. Ticking things off boosts motivation and builds momentum.
Step 5: Reflect & Reset
Pause and reflect. What worked, what didn’t, and why? Use curiosity to gently adjust and move on.
Step Six: Bonus Wins
Notice anything extra you achieved this month. Unplanned progress still counts — write it down.
When to Use The Clear Forward Tools™
The Clear Forward Tools™ work best in those everyday ADHD moments that feel messy, overwhelming, or hard to navigate. They’re designed to give you quick resets so you can move forward without pressure or guilt.
You might use these ADHD tools:
As part of a weekly planning check-in
For a monthly moment to reflect and reset
When focus feels impossible and you’re unsure where to start
On days when everything feels scattered, stuck, or simply too much
This ADHD-friendly approach meets you exactly where you are, helping you reset and take the next step with clarity and compassion.
You’ll Come Back to This Again and Again
The Clear Forward Tools™ are designed to be used again and again, whenever you need a reset, a boost of momentum, or a calmer way to reconnect with your goals. They’re woven throughout my 18 ADHD coaching modules, so you’ll always have a practical framework to lean on as you build steady, sustainable progress.
When you purchase a module, you’ll also get a printable version of the Clear Forward Tools™ with journaling prompts and guidance to adapt them to your life. It’s a tool you can return to daily, weekly, or whenever things feel overwhelming, long after the module or course is complete.
“The curious paradox is that when I accept myself just as I am, then I can change.” – Carl Rogers
Frequently Asked Questions About the Clear Forward Tools™
What is The Clear Forward Tools™?
A five-step ADHD coaching framework I created to reduce overwhelm, build momentum, and move forward with clarity. They’re flexible tools that work with your brain, not against it.
Do I need an ADHD diagnosis to use them?
No. They’re for anyone who struggles with focus, procrastination, or overwhelm. with or without a formal diagnosis.
How are they different from other ADHD methods?
They’re not rigid or one-size-fits-all. You can use one step or all five, in any order, depending on what you need in the moment.
Can I use them without coaching?
Yes. Each module includes guidance and a printable version of the tools. Coaching packages are available if you want extra support.
What’s included in the modules?
You can absolutely use it on your own — and I’ve created a free worksheet to help you get started. But if you’d like deeper support, the full method is woven into my 12-week ADHD coaching programme and 1:1 sessions, where we apply it in a personalised, structured way.
What’s included in the coaching programme?
Each ADHD coaching module includes a teaching presentation, worksheets, and self-care practices. Topics include binge cycles, boundaries, hormones, masking, and more.
Schedule Your Free ADHD Discovery Call
Not sure where to start? Let’s chat. In this free 20-minute call, we’ll explore what support you need and whether coaching feels right for you.
