Adults worksheets
38 gentle, interactive tools — executive-function tools for the grown-up adhd brain. Try any of them free in your browser before you buy.
See everything across all ages (worksheets, planner & bundles) →The 2026 Mindmallow Planner
A whole gentle year of ADHD-friendly self-care — at your own soft pace.
The Mindmallow Starter Map
New to all this? Find where to begin.
The Brain Dump → Do
Empty the snow-globe brain, then pick exactly one thing.
Just Start: The 2-Minute Runway
A pre-flight checklist for the task you keep not-starting.
Body Double Session Card
Make working-alongside-someone actually work.
The Overwhelm Triage
When it's all too much, sort it like an ER nurse.
Stop Deciding
A decision-fatigue circuit-breaker for tiny choices.
Time Blindness Reality Check
Find out how long things *actually* take.
The Realistic Week
Plan around your energy, not a fantasy version of you.
The Backwards Planner
Start from the deadline and walk back to today.
RSD First Aid
For the moment rejection sensitivity hits like a truck.
The Spiral Catcher
Catch the thought spiral before it catches you.
The Bare-Minimum Routine
A routine that survives your worst brain day.
Habit, Halved
Shrink a habit until it's too small to skip.
Open the Mail Pile
The dread pile, defused in one sitting.
Money Admin Power Hour
Batch the scary financial stuff into one contained hour.
You're Not Lazy: Evidence Log
Build the case against the cruellest lie you tell yourself.
The Self-Compassion Reframe
Talk to yourself the way you'd talk to a struggling friend.
Anxiety First Aid
For the moment the panic rises and your body forgets you're safe.
The Worry Window
Give worry a time and a place so it stops hijacking your whole day.
What-If → What-Is
Talk the catastrophe brain back down to the actual facts.
The Bare-Minimum Day
A survival plan for the heavy, flat days — where existing counts.
Tiny Pleasant Things
Rebuild the spark with the smallest possible good moments.
The Inner Critic Talkback
Name the harsh voice — then answer it like someone who loves you.
Evidence You Matter
Build the case for your own worth — and keep it for hard days.
The Boundary Builder
Work out the boundary you need — and the words to say it.
The Hard Conversation Planner
Plan the talk you've been avoiding so it goes better.
Your Values Compass
Find the handful of values that quietly steer the good decisions.
A Letter to Future Me
A kind, honest note to the you a year from now.
The Anxiety Scale
A gentle self-check to see how anxious you actually are right now.
The Low-Mood Scale
Check in with how heavy things feel — kindly, without judgement.
The Overwhelm Scale
Measure the 'too-much' so you can right-size your response.
The RSD Scale
Track rejection-sensitive dysphoria so the spikes make sense.
The Self-Esteem Scale
A soft check on how you're relating to yourself lately.
Managing Anxiety: A Gentle Workbook
A whole calm-down journey — understand it, map it, and build your toolkit.
The Self-Love Workbook
A gentle process for being kinder to the person you spend every day with.
Breathe In, Breathe Out — Colouring Page
A cosy meditating bear to colour and calm down with.
Take It Slow — Colouring Page
A dreamy sloth and a rainbow. Your gentle reminder.