FREE WORKBOOK

When Everything Feels Like Too Much

Scattered, stuck, and juggling too many open loops? This printable workbook helps you get thoughts out of your head, notice what’s driving the spiral, and use simple tools that work with how your ADHD brain works.

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A free workbook from Mande John, ADHD coach and host of the Learn to Thrive with ADHD podcast.

The Overcoming Overwhelm Workbook — printable worksheets you can use one page at a time.

Thought downloads — empty your head onto paper so the noise isn’t only spinning upstairs
Executive function check-in — rate skills and spot where support would help most
Spiral tools — the Model, “Or I could be thinking…,” and the 4 N’s (notice, normalize, neutralize)
Now / Not Now — a simple way to sort an overflowing list without pretending you can do it all today
Life buckets & “enough” — responsibilities, minimums & maximums, and what “done enough” looks like
Time & task supports — time tracker, task breakdown, habit tracker
Self-care & language shifts — check how you’re caring for yourself and soften words that amp up stress

You don’t need to finish the whole workbook this week. Download it, do one thought download, and put the rest away for another day.