FREE WORKBOOK

When Your Thoughts Feel Like They’re Happening To You

Racing mind, unhelpful stories, and reacting before you’ve even noticed what you’re thinking? This printable self-coaching workbook helps you dump the clutter, get curious without judgment, and practice thinking about your thinking — so you can choose a better next move.

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

The ADHD Self-Coaching Workbook — practical metacognition pages you can print and use one exercise at a time.

Brain dump — clear mental clutter in about 10–20 minutes, then sort what matters from what you can cancel
Get curious — gentle questions so you can look at a thought without judging yourself
C-T-F-A-R map — circumstance → thought → feeling → action → result, so you can see where to step in
Intentional model — start from the result you want and work backward to a thought that supports it
Thought reframes — practice with common ADHD patterns like all-or-nothing thinking
Profile + notes — space for your ADHD traits, strengths, and whatever else needs a page

You don’t need to finish the whole workbook this week. Download it, do one brain dump, and notice what shifts.