Break the ADHD Thought Spiral Worksheet
Break free from the mental loops that steal your entire day.
Rumination feels like being trapped in your own head while life happens around you. You spend three hours mentally replaying a work conversation instead of doing the laundry that's been sitting there for days. You analyze every detail of your friend's text tone while dinner burns on the stove. Meanwhile, your to-do list grows longer and you feel like you're failing at everything because half your mental energy is stuck in yesterday or worried about tomorrow.
This worksheet gives you the exact tools to catch rumination before it steals your entire afternoon. You'll identify your personal warning signs so you can spot the spiral starting, create your go-to interrupt phrases that actually work in the moment, map out 30-second body movements that reset your nervous system, and build a foolproof brain dump system that gets those thoughts out of your head and onto paper where they belong. It's designed for real-life chaos, not perfect conditions that never exist.
This worksheet pairs with our newsletter on why your ADHD brain gets stuck in negative thought loops and the neuroscience-backed strategies that help you escape them before they hijack your day.