The Tool Library
Free printable worksheets I build for ADHD brains, burned-out humans, and anyone tired of resources that talk down to them. Print them, scribble on them, ignore the parts that don’t fit. A trigger is a signal, not a verdict — and a worksheet is a tool, not homework.
Regulation
Nervous System // Emotional Processing
Trigger Tracker
The no-drama version of the Trigger Tracker. Separates the camera footage (facts) from the narrative your brain writes, then names the actual need. Signal, not verdict.
Pattern Map
Not a courtroom case, a circuit diagram: what was missing, what you learned to do instead, how it shows up now, what it costs. Then one small interruption — not fixing your whole childhood, one behavior this week.
Rage Spiral Map
Charts the escalation path from first spark to full spiral, with exit points marked. Anger has stages; this finds yours.
RSD Reality Check
For rejection sensitive dysphoria moments. Tests the story (“they hate me”) against observable evidence before you act on it.
Shame Sort Exercise
Sorts shame into what’s yours, what was handed to you, and what belongs to a system. Most of it isn’t yours to carry.
Executive Function
ADHD // Task Initiation // Time
Task Initiation Guide
For when you know exactly what to do and cannot start. Diagnoses the specific block, then matches it to a starter strategy.
Micro-Task Breakdown
Breaks one overwhelming task into steps small enough that starting stops being a decision. Smaller than you think it needs to be.
Stuck Loop Interrupt
A circuit breaker for doom-scrolling, re-reading the same email, or any loop you’re aware of but can’t exit. Interrupt, redirect, done.
Time Blindness
Makes time visible: estimates vs. actuals, transition buffers, and the tasks that always take three times longer than planned.
Waiting Mode Override
For the frozen hours before an appointment when you can’t start anything. Reclaims waiting mode with tasks sized to fit inside it.
Dopamine Menu
A pre-built menu of actually-available rewards and stimulation, sorted by effort, so regulation doesn’t depend on deciding in the moment.
Doom Pile Excavator
A triage system for the pile. Every item gets one of four fates. No organizing systems to maintain afterward, just fewer piles.
Daily Anchor
A one-page daily grounding structure. Minimal inputs, repeatable format, built for days when executive function is offline.
Burnout & Capacity
Workload // Recovery // Care Fatigue
Burnout Audit
A structured inventory of where you actually are on the burnout spectrum — not vibes, categories. Baseline before intervention.
Load Audit
Everything you’re carrying, on one page: visible work, invisible work, emotional labor. You can’t renegotiate a load nobody’s counted.
Capacity Inventory
Maps what you actually have available today — energy, focus, patience — so plans get built against reality instead of the ideal week.
Capacity Leak Triage
Emergency patch protocol. You cannot fill a bucket with a hole in the bottom. Identify up to three active drains, assign each a fate — drop, pause, reduce, delegate, delay — and one micro-action to stop the bleed.
Chronic Overextension Loop
Maps the cycle: overcommit, push through, crash, recover just enough to overcommit again. Names your entry points into the loop.
Recovery Without Collapse
Rest as a practice instead of a crash landing. Plans recovery you choose before your body chooses it for you.
Moral Injury, Burnout & Care Fatigue
For helpers and caregivers: distinguishes three conditions that get lumped together but need different responses. Naming it right matters.