Adults worksheets
39 gentle, interactive ADHD worksheets, and 2 of them are free. Fill them in on screen or print them as a PDF. Single worksheets start at £4, one-time, no subscription. Executive-function tools for the grown-up ADHD brain. Try any of them free in your browser before you buy.
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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.
The Overwhelm Offload
When it's all too much: offload it, sort it and find the one next step.
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 Gentle Daily Page
A one-page ADHD daily planner: one must, three maybes, and room for how you actually feel.
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.
The ADHD Cleaning Planner
A room-by-room checklist and a gentle week that doesn't need a perfect day.
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 and 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.
Stay Present: Colouring Page
A sweet little fox and a gentle reminder: you're doing great.
Take a Moment for You: Colouring Page
A cosy capybara, a warm drink, and your gentle nudge to slow down.
Be Kind to Your Mind: Colouring Page
A snuggled-up kitty and a roomful of gentle reminders: breathe, be you, you matter.
Questions
Are there free ADHD worksheets for adults?
Yes. 2 of the adults worksheets here are completely free, starting with The Brain Dump → Do, which gets everything out of your head and then helps you pick one doable next step. Every colouring page is free for all ages too, and our free tools (a focus timer, a brain dump, a task breaker and a dopamine menu maker) need no account at all.
See everything that's free →Can I print these ADHD worksheets or save them as a PDF?
Yes. Every worksheet fills in right in your browser on a phone, tablet or laptop and saves as you go, and you can print it or save it as a PDF whenever you like. You don't need a printer, but pen and paper fans are very welcome.
How much do the worksheets cost?
Single worksheets start at £4 as a one-time purchase that's yours to keep, with no subscription. Bundles group related worksheets for less than buying them one by one. If you'd like everything, Mindmallow Plus is £3.99 a month or £29 a year and covers adults, teens and little kids in one membership. You can try any worksheet in your browser before you buy.
Compare with Mindmallow Plus →What is the best ADHD workbook for adults?
Honestly, the best one is the one you'll actually open again tomorrow. ADHD brains tend to bounce off long, rigid workbooks, so ours are short, single-job worksheets you can finish in one sitting. If you'd like somewhere to start, the Starter Kit holds the four we'd hand a friend on day one, and the Whole Adult Toolkit gathers every adult worksheet in one place.
Browse ADHD workbooks →Is there an ADHD planner for adults?
Yes. The 2026 Mindmallow Planner is a gentle ADHD-friendly year: one soft intention a month, an energy-based realistic week, habit and mood trackers and brain-dump pages, all reusable so you can't fall behind. For deadlines, the Backwards Planner works from the due date back to today.
See time and planning worksheets →Do I need an ADHD diagnosis to use these worksheets?
No. Lots of people use them while waiting for an assessment, or simply because the tools help. They're gentle self-help, not medical, psychological or therapeutic advice, and they can't diagnose ADHD. If you think you might have ADHD, your GP is a good first step. If you're ever struggling to keep yourself safe, please call Samaritans free on 116 123 (UK) or your local crisis line.
Are there ADHD worksheets for teens and kids too?
Yes. The shop has three tracks: Adults, Teens, and Little Kids (parent-led). Use the switcher at the top of this page to move between them. Mindmallow Plus covers all three, which is handy for an ADHD household.
See every age at once →