RESOURCES HUB
UNLOCK YOUR POTENTIAL
Insomnia | ADHD
Recommend resources
Help us build a list of high quality online resources. What do you recommend we post here for the benefit of others? Click the "resource suggestion box" button.
Doctor referral forms 🩺
A doctor’s referral is required for the CBT-i and ADHD Live online workshops that we offer to residents of British Columbia. Our self-paced courses do not require a doctor’s referral.
Insomnia resources - websites 🌐
mysleepwell.ca
MySleepwell.ca is a Canadian program and website from Dalhousie University that provides self-help resources and guides for managing insomnia, primarily through Cognitive Behavioural Therapy for Insomnia (CBT-I). It also offers support for safely discontinuing sleeping pills and promotes healthy sleep habits. The program includes tools like a sleep diary and sleep calculator, aims to reduce reliance on medication, and recommends evidence-based CBT-I programs.
mysleepwell.ca > sleep diary
A sleep diary is an important tool for the treatment of insomnia. Use it to help regulate your sleep schedule and see patterns and changes in your sleep.
ConsensusSleepDiary.com
Another sleep diary option that is free to use.
mysleepwell.ca > sleep efficiency calculator
Use the Sleep Calculator to estimate your sleep numbers. You can do this for last night’s sleep or your typical night’s sleep over the past week.
mysleepwell.ca > CBTi research
Huge list of research supporting the effectiveness of CBTi. Who benefits from CBTi? What formats of CBTi are effective? What do the practice guidelines say?
sleepfoundation.org > How to Get Over Jet Lag
Jet lag frequently causes sleep disruptions, which can throw your body’s internal clock out of sync with the day-night cycle at your destination. Knowing how to prevent and recover from jet lag can help you maintain your sleep schedule and overall wellness during your travels, so you can make the most of your trip.
Insomnia resources - books 📖
"Sink Into Sleep: A Step-by-step Guide For Reversing Insomnia", by Judith R. Davidson
Great CBTi workbook, Canadian author. "Sink Into Sleep: A Step-by-step Guide For Reversing Insomnia", by Judith R. Davidson. Find it on Indigo, Amazon.ca, Amazon.com
"Mindfulness for Insomnia: A Four-Week Guided Program to Relax Your Body, Calm Your Mind, and Get the Sleep You Need", by Polan and Moorcroft
A book with extra strategies on mindfulness meditation for insomnia. Find it on Indigo, Amazon.ca, and Amazon.com
"The Sleep Prescription: Seven Days to Unlocking Your Best Rest", by Prather
In The Sleep Prescription, Dr. Prather shares the powerful solutions that he uses to help his patients at the clinic achieve healing and restorative sleep. Going beyond the obvious solutions, Dr. Prather shares surprisingly simple yet deeply effective techniques that will help you lie back and let sleep work its magic. The seven-day prescription will lead you through exercises. Find it on Amazon.ca, and Amazon.com
ADHD resources 🎥 📖 🌐
🎥 YouTube channel > "How To ADHD"
Popular ADHD YouTube channel called How To ADHD featuring evidence-based tools & information to empower ADHD brains.
📖 "Taking Charge of Adult ADHD: Proven Strategies to Succeed at Work, at Home, and in Relationships", by Russell A. Barkley
Book by expert on ADHD who has devoted much of his scientific career to studying ADHD and related fields like childhood defiance. Besides his clinical work, he is also an expert in the neuropsychology of executive function and self-regulation. Find it on Guilford Press, Indigo, Amazon.ca, and Amazon.com
📖 "Dirty Laundry: Why Adults with ADHD Are So Ashamed and What We Can Do to Help", by Pink, Emery, and Pink
An empowering and witty guide to banishing shame and living your fullest life with ADHD—plus tips for loved ones on helping them navigate this world, too—from viral duo ADHD_Love. Find it on Indigo, Amazon.ca, and Amazon.com
📖 "How to ADHD: An Insider's Guide to Working with Your Brain (Not Against It)", by Jessica McCabe
New York times Bestseller. In this honest, friendly, and shame-free guide, the creator of the award-winning YouTube channel How to ADHD shares the hard-won insights and practical strategies that have helped her survive, even thrive, in a world not built for her brain. Find it on Indigo, Amazon.ca, and Amazon.com
📖 "12 Principles For Raising A Child With ADHD", by Russell Barkley
This concise guide presents 12 key parenting principles for dealing with common behavioral, emotional, and school challenges. By cultivating a mindset of acceptance and compassion--together with an understanding of the executive function deficits of ADHD--you can strengthen your loving connection with your child and help your whole family thrive. Filled with practical suggestions and quick-reference lists and tips. Find it on Indigo, Amazon.ca, and Amazon.com
📖 "Cognitive-Behavioral Therapy for Adult ADHD: Targeting Executive Dysfunction", by Mary Solanto
This highly practical book provides evidence-based strategies for helping adults with ADHD build essential skills for time management, organization, planning, and coping. Each of the 12 group sessions--which can also be adapted for individual therapy--is reviewed in step-by-step detail. Handy features include quick-reference Leader Notes for therapists, engaging in-session exercises, and reproducible take-home notes and homework assignments. The treatment program presented in this book received the Innovative Program of the Year Award from CHADD (Children and Adults with ADHD). Find it on Amazon.ca, and Amazon.com
📖 "Uptime: A Practical Guide to Personal Productivity and Wellbeing Hardcover", by Laura Martin
Every day, tens of thousands of Google employees, from executives to interns, rely on Laura Mae Martin’s tips and best practices for how to make the most of their time. Now, with Uptime, Laura brings her unique approach to productivity and well-being to anyone who wants to be more effective and experience “calm accomplishment,” whether at work, at school, or in their own personal lives. Find it on Amazon.ca, and Amazon.com
📖 "Four Thousand Weeks: The smash-hit bestseller that will change your life", by Oliver Burkeman
Drawing on the insights of both ancient and contemporary philosophers, psychologists, and spiritual teachers, Oliver Burkeman delivers an entertaining, humorous, practical, and ultimately profound guide to time and time management. Find it on Amazon.ca, and Amazon.com
📖 "Atomic Habits: An Easy & Proven Way to Build Good Habits & Break Bad Ones", by James Clear
No matter your goals, Atomic Habits offers a proven framework for improving--every day. James Clear, one of the world's leading experts on habit formation, reveals practical strategies that will teach you exactly how to form good habits, break bad ones, and master the tiny behaviors that lead to remarkable results. Find it on Amazon.ca, and Amazon.com
📖 "How to Keep House While Drowning: A Gentle Approach to Cleaning and Organizing", by KC Davis LPC
This revolutionary approach to cleaning and organizing helps free you from feeling ashamed or overwhelmed by a messy home. If you’re struggling to stay on top of your to-do list, you probably have a good reason: anxiety, fatigue, depression, ADHD, or lack of support. For therapist KC Davis, the birth of her second child triggered a stress-mess cycle. The more behind she felt, the less motivated she was to start. She didn’t fold a single piece of laundry for seven months. One life-changing realization restored her sanity—and the functionality of her home: You don’t work for your home; your home works for you. Find it on Amazon.ca, and Amazon.com
📖 "Best Laid Plans: A Simple Planning System for Living a Life That You Love", by Sarah Hart-Unger
Stop running on auto-pilot and make the most of every day with intentional planning!
Every moment matters when you have big goals for your family, career, and the community you're committed to. Between kids' schedules, work meetings, anniversary trips, the occasional date night, and squeezing in a quick gym session, it's easy to get overwhelmed! The constant barrage of obligations and to-dos is exhausting―especially for women who are also managing the mental load in most areas of family life. We end up stuck in routines and habits that don't serve us, as our dreams seem to slip further and further away.
What if, instead of greeting each day in a scramble to keep up, there was a clearly laid out plan, complete with breathing room for rest and fun? In Best Laid Plans, Dr. Sarah Hart-Unger offers an intuitive planning method for setting audacious goals, working with the natural rhythms of your life in every season, and bringing a sense of peace and joy back to every day.
With Best Laid Plans, you'll learn:
How to create and accomplish nested goals for every year, month, week, and day. The magic of planning in seasonal quintiles, or five seasons instead of four. The airtight task management method for handling all of those pesky to-dos. How to fill each day with meaningful moments of connection and delight.
Find it on:
Amazon.ca, and
Amazon.com
Course > "Rolling With ADHD: Practical Strategies for Parenting ADHD"
Free eight module series that covers practical tools and strategies for caregivers of children with ADHD. This series has been adapted from the long standing in-person program at BC Children’s Hospital, and includes research that has been shown to really work for kids and families living with ADHD. Link to course.
Medication > CADDRA guide to ADHD pharmacological treatments in Canada
The chart provides information on ADHD medications available in Canada, including names and full colour illustrations of the medications, dosages, etc. Link to CADDRA guide.
Assessment > Adult ADHD Self Report Scale (ASRS) questionnaire for ADHD (PDF file)
This is a great one-page questionnaire to get a baseline on ADHD symptoms and to complete again at each medication (and each dose) during a medication trial. This and other commonly used measures and forms for ADHD screening, assessment and treatment are found here.
