Practical tools for everyday wellbeing
Here you’ll find a selection of free tools and downloadable resources designed to support your wellbeing, build insight, and help you take practical steps forward - whenever you need them.
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Here you’ll find a selection of free tools and downloadable resources designed to support your wellbeing, build insight, and help you take practical steps forward - whenever you need them.
ADHD Symptoms Check In
Take a moment to readthrough some common symptoms of ADHD. You may recognise yourself in some and not others. This is normal, andit is not unusual that ADHD looks very different from person to person. Knowing your symptoms and'warning signs' can help youbetter understand them andallow you to put actions in place sooner to manage yoursymptoms where needed.
Managing Adult ADHD Cheat Sheet
If you don't know where to start, but feel you need something today, here are our quick basic tips for managing some ADHD daily life challenges.
ABC Thought Diary - Uncovering Unhelpful Thoughts
The ABC model describes how emotions and behaviour are a direct consequence of ourthinking. A - Activating event/situation
B - Thoughts and Beliefs
C - Consequences
In this pdf, we explain the basics and how to apply this method in real life.
Daily Self-Care
Self-care means taking care of yourself and prioritising your health physically,mentally, emotionally, socially and spiritually. Complete this check list to evaluate in what areas you are prioritising your self care,and what areas may need some additional attention.
Behavioural Experiments
Many people who suffer from anxiety, depression or unhelpful thought patterns tend to make negative predictions about how certain situations will turn out. Instead of engaging in avoidance, here is way to test out our negative predictions. This pdf explains how to plan and evaluate a behavioural experiment, and then jump in to designing and practicing one yourself.
Fear Hierarchy Exercise
This exercise helps you work through situations you’ve identified that makes you anxious or stressed.
Goal Breakdown Worksheet
It is very common to feel overwhelmed when facing new challenges and working towards larger goals. A great way to build momentum, motivation and confidence in yourself to tackle the bigger tasks and goals, is to break them down in to smaller ‘chunks’ or steps. Learning to break down goals in to smaller tasks is a great way to manage overwhelmand stress and to minimise the likelihood of procrastination. This pdf is an example on how we might use goal breakdown when looking for a new job.
To-Do List (Daily)
Here you have a simple practical worksheet for your to list your daily tasks, and tick them off as you get them done to give yourself a natural dopamine (reward brain chemical) response!
Graded Exposure Exercise
In this pdf, find our how to give our brain a chance to see that it actually can cope with stressful situations safely, and in a gradual way.
SMART Goals Exercise
Take a moment to reflect on any goals you may have. Perhaps you want to decrease worry and feel more confidence at school or work? Or maybe you’d like to overcome anxiety to be able to try out new activities or meet new people?
No matter the size or importance of your goal, writing it out using the ‘SMART’ method covered in this pdf, can help you in setting your intentions for the work you’re about to undertake on your mental wellbeing journey.
Sleep Hygiene
Sleep is a crucial part of good mental health. Everyone needs different amounts of sleep,however a common recommendation is 7-9 hours. Not getting enough sleep can increaseanxiety and low mood over time, and can often result in irritability, poor concentrationand poor judgement. Not getting enough quality sleep? Check out the ideas in this pdf for some simple ways to improve your sleep
Study Tips
Preparing for exams can be overwhelming and stressful. Here we have outlined a few really basic tips you can try put in place to minimise distractions and keep focused, but more importantly to care for yourself during the process
Activity Schedule Template (Weekly)
Free weekly template, save money on buying journals you may never use!
Controlled Breathing Exercise
Manage stress, anxiety and overwhelm, by achieving a relaxation state through your breath using this 4 - 2 - 6 rhythm.
ABCDE Thought Diary - Balancing Unhelpful thoughts
Now that you have been practicing the ABC thought monitor using the previous exercise, we move on to practicing what we can do to manage these thoughts.
Here we take things two steps further:
D - Disrupting Thoughts
E - Evaluation / End Result
In this pdf, we explain the basics and how to apply this method in real life.
Challenging Thoughts Tips & Tricks
It may take some time to challenge and correct your old thinking habits, but be patient and you will master this skill. There are however a few tips and tricks to get started in practicing challenging your unhelpful, automatic thoughts. Read on for four ways to evaluate your unhelpful or anxious thought and then practice balancing it.
Adult ADHD Drain Vs Energy Template
Just like a battery we often encounter situations that either fill us up with charge or zaps us of all our energy. Take a moment to reflect at the end of each day this week on what activities/people/places made you feel energised/good about yourself, and what drained your energy or contributed to putting yourself down using this template.
Adult ADHD Focus Plan
This brief 3 page worksheet helps you plan and create your focus plan to get started on your tasks!
Progressive Muscle Relaxation (PMR) Exercise
One method of reducing muscle tension and relieving physical symptoms of stress oroverwhelm is a technique called Progressive Muscle Relaxation (PMR). Follow the steps as outlined in this pdf to complete the exercise.
ADHD + Procrastination
At the centre of procrastination is often a desire to want to avoid any form of anticipated discomfort. This may be avoidance of fear, anger, resentment, boredom, anxiety orexhaustion. Learning how to sit through discomfort, as well as putting some simple strategies in place to avoid high levels of discomfort in relation to a task can help usovercome our desire to procrastinate a task. Here are some simple tips to start working on and overcoming procrastination.
To-Do List (Weekly)
This is a simple Practical worksheet for your to list your weekly tasks, and tick them off as you get them done to give yourself a natural dopamine (reward brain chemical) response! Daily version also available.
ADHD Physical Activity
Exercise has been found to be particularly helpful for individuals with ADHD as it increases mental focus, improves impulse control,enhances working memory, and improves the brains executive functions needed for planning and organising tasks. This pdf outlines a summary or why and how physical activity can support adults with ADHD
What is Cognitive Behavioural Therapy (CBT) for Adults with ADHD?
CBT is a semistructured therapy approach which provides a clear understanding for how situations,thoughts, emotions and behaviours interact and influence each other. It then provides clear exercises and strategies that can be utilised to manage and treat symptoms ofpsychological conditions such as ADHD, anxiety, and depression, along with many otherconditions. This pdf gives a brief summary of the basics.
Problem Solving Exercise (SOLVE Method)
When experiencing stress or overwhelm it can be difficult to find the motivation and momentum at times to move forward. This often happens as when dealing with an overactive brain, even relatively ‘small’ problems may seem overwhelming. Having a clear problem solving strategy can help get you moving again. The SOLVE model outlined in this pdf is a great starting point when you find yourself getting stuck.
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Our evidence-based programs for adults with ADHD support targeted areas such as emotional regulation, executive functioning, goal setting, time management, rejection sensitive dysphoria (RSD), sleep, focus, and parenting.