Low Mood & Depression
For the heavy, flat, can't-be-bothered days, gently. 2 worksheets to fill in online or print.
Updated
Some days everything is grey and heavy and the smallest task feels enormous. ADHD and low mood often feed each other: the harder things get, the flatter you feel, and the flatter you feel, the harder things get. These worksheets are designed for exactly those days: they ask almost nothing of you, just one tiny, gentle thing at a time.
Fill them in your browser (they save) or print them. On a heavy day, a free one is enough.
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.
Questions about low mood & depression
What can I do on a low mood day?
Lower the bar on purpose. Drink some water, get a little daylight if you can, and do one tiny thing that's either useful or kind, then let that count. If low mood sticks around for weeks, please talk to your GP. If you're ever struggling to keep yourself safe, call Samaritans free on 116 123 (UK) or your local crisis line.
Will these treat depression?
No. Mindmallow offers gentle self-help tools, not treatment. If low mood is persistent or heavy, please reach out to a GP or qualified professional. These can sit alongside that support.
I can't manage a whole worksheet right now.
Then don't. Do one line, or just colour a page to settle yourself. Anything counts on a heavy day.