Therapeutic Worksheets

A growing library of 52 evidence-based, neurodivergent-affirming worksheets you can use alongside therapy or as part of your own self-guided practice. All resources are free and private.

Interactive Tools(3)Neurodivergent Support(24)Family & Parenting(25)

3 worksheets

Interactive Tools

Fillable, evidence-based worksheets you can complete right in your browser. Nothing is saved or sent — your responses stay private.

Cognitive Behavioral Therapy

CBT Thought Record

Identify, challenge, and reframe negative automatic thoughts using this structured cognitive behavioral therapy worksheet.

Crisis Planning

Safety Plan

Create a personalized safety plan with warning signs, coping strategies, and emergency contacts for difficult moments.

DBT Skills

DEARMAN Skills

Practice DBT interpersonal effectiveness using the DEARMAN, GIVE, and FAST frameworks for assertive communication.

24 worksheets

Neurodivergent Support

Affirming worksheets for autistic, ADHD, AuDHD, and PDA-profile adults — built around how your brain actually works, not how it is supposed to.

Sensory & Regulation

Sensory Toolkit Builder

Build a personalized regulation toolkit by mapping the touch, sound, visual, movement, and scent inputs that help your nervous system feel safe.

Masking & Identity

Masking Inventory & Cost Assessment

Identify where you mask in daily life and assess the energetic, emotional, and physical cost of those adaptations.

Masking & Identity

Unmasking Safety Planning

Plan small, safe steps toward unmasking by identifying low-risk relationships, environments, and practices.

Burnout Recovery

Autistic Burnout Warning Signs Tracker

Track early warning signs across cognition, sensory tolerance, social capacity, and emotional regulation to catch burnout earlier.

Burnout Recovery

Burnout Recovery Planning Guide

A structured guide to recovering from autistic burnout — reducing demands, restoring resources, and rebuilding capacity.

ADHD & Executive Function

ADHD Executive Function Daily Planner

A planner designed around how ADHD brains actually work — energy, interest, urgency, and novelty rather than rigid time blocks.

ADHD & Executive Function

Task Initiation Strategies Menu

A menu of evidence-based strategies for starting tasks when executive function is offline — pick the one that fits the moment.

Emotional Regulation

Rejection Sensitive Dysphoria Coping Plan

Recognize the spike of RSD, separate the feeling from the facts, and apply grounding strategies that work for you.

Emotional Regulation

Emotional Intensity Mapping Tool

Map the intensity, body location, and trajectory of strong emotions so you can intervene earlier with the right tool.

ADHD & Executive Function

Hyperfocus Inventory

Catalog your hyperfocus patterns — what triggers them, what they cost, and how to use them as a strength rather than a trap.

ADHD & Executive Function

Body Doubling Accountability Planner

Plan body doubling sessions — in person or virtual — to make hard tasks easier through co-regulated focus.

Relationships

AuDHD Relationship Needs Communicator

Translate AuDHD needs into clear language partners, friends, and family can understand and respond to.

Sensory & Regulation

Stimming Awareness & Acceptance Log

Notice your stims without judgment, identify what each one regulates, and build acceptance for the body wisdom they represent.

Sensory & Regulation

Interoception Body Check-In

Build interoceptive awareness — tuning into hunger, thirst, fatigue, temperature, and emotion signals from inside the body.

Emotional Regulation

Alexithymia Emotion Identification Guide

A scaffold for identifying emotions when the words do not come easily — body sensations, situations, and emotion families.

PDA Profile

Demand Avoidance Pattern Recognition

Recognize your demand-avoidance patterns and the underlying nervous system signals driving them.

PDA Profile

PDA Profile Collaborative Goals Sheet

Set goals collaboratively in a way that respects autonomy, reduces demand pressure, and uses indirect language.

Identity & Joy

Neurodivergent Identity Affirmation Journal

Daily prompts for affirming your neurodivergent identity, releasing internalized ableism, and celebrating your wiring.

Identity & Joy

Late Diagnosis Grief Processing

A guided worksheet for processing the grief, anger, and relief that often follows a late autism or ADHD diagnosis.

Family & Parenting

AuDHD Parenting Strengths Inventory

Identify the unique strengths AuDHD parents bring — empathy, creativity, hyperfocus on care — and the supports that protect them.

School & Learning

Twice-Exceptional Student Support Planner

Plan supports for 2e students whose giftedness and learning differences both need accommodating in school and at home.

Relationships

Neurodivergent Communication Preferences Card

A printable card to share with employers, partners, and providers that explains your communication needs and access requirements.

Burnout Recovery

Energy Accounting Daily Tracker

Track energy in and energy out across the day so you can spot the patterns that drain you and the ones that restore you.

Identity & Joy

Autistic Joy Inventory

Catalog the special interests, sensory pleasures, and stims that bring you joy — and protect them as a daily practice.

25 worksheets

Family & Parenting

Tools for parents, co-parents, and caregivers — including specialized resources for raising neurodivergent kids and navigating family systems.

Family Systems

Family Roles Mapping Worksheet

Map the explicit and implicit roles each family member carries — caregiver, peacemaker, scapegoat, hero — and how they shape the system.

Family Systems

Genogram Guided Reflection

Build a multi-generational family map and reflect on the patterns, relationships, and stories that shape who you are today.

Family Systems

Intergenerational Patterns Identifier

Identify the patterns — communication, attachment, conflict, money, addiction — that cycle across generations in your family.

Conscious Parenting

Parenting Triggers & Responses Log

Track the moments your child triggers your nervous system, what gets activated, and how you want to respond next time.

Neurodivergent Family

Neurodivergent Parenting Accommodation Planner

Design accommodations that fit your neurodivergent child — sensory, executive function, communication, and emotional regulation.

Co-Parenting & Divorce

Co-Parenting Communication Agreement

A template for building a clear, consistent co-parenting communication agreement — channels, response times, and conflict protocols.

Co-Parenting & Divorce

Divorce Psychoeducation for Parents

Evidence-based guidance on what kids need from parents during and after divorce — by developmental stage and temperament.

Child Emotional Skills

Helping Kids Understand Big Feelings

Scripts, visuals, and language for helping young children name, locate, and ride out big emotions without shame.

Family Systems

Family Meeting Structure Template

A simple, repeatable structure for weekly family meetings — appreciations, logistics, problem-solving, and connection.

Caregiver Wellbeing

Parent Burnout Assessment

A self-assessment for parental burnout — exhaustion, emotional distancing, and loss of efficacy — with recovery starting points.

Conscious Parenting

Parenting Values Clarification Worksheet

Clarify the values you want to parent from — the kind of parent you want to be when no one is watching and everything is hard.

Conscious Parenting

Rupture & Repair Practice Guide

A practice guide for repairing after parenting ruptures — owning impact, modeling repair, and rebuilding trust with your child.

Child Emotional Skills

Sibling Conflict Resolution Framework

A step-by-step framework for de-escalating sibling conflict and coaching kids through repair without taking sides.

Neurodivergent Family

Parenting a Neurodivergent Child: Grief & Acceptance

A worksheet for processing the grief and arriving at the acceptance that often comes with parenting a neurodivergent child.

School Advocacy

IEP / 504 Advocacy Prep Worksheet

Prepare for an IEP or 504 meeting — strengths, concerns, accommodations to request, and questions to ask the school team.

School Advocacy

School Communication Documentation Log

A structured log for documenting all school communications — calls, emails, meetings — for IEP, 504, or behavioral concerns.

Neurodivergent Family

Sensory-Friendly Home Environment Checklist

A room-by-room checklist for designing a sensory-friendly home that supports regulation for the whole family.

Neurodivergent Family

Bedtime Routine Builder for Neurodivergent Kids

Build a predictable, sensory-aware bedtime routine that works with — not against — your neurodivergent child's wiring.

Child Emotional Skills

Meltdown vs. Tantrum Psychoeducation

Learn the neurological difference between meltdowns and tantrums — and the very different responses each one needs.

Conscious Parenting

Co-Regulation Strategies for Caregivers

A menu of co-regulation strategies — voice, body, breath, presence — for grounding your child by first grounding yourself.

Family Systems

Family Strengths Inventory

Identify the strengths, resources, and protective factors your family already carries — and how to build on them intentionally.

Family Systems

Boundaries in Family Systems

Map the boundaries in your family system — too rigid, too diffuse, healthy — and where adjustments would protect everyone.

Family Systems

Estranged Family Relationship Processing Guide

A guide for processing the complex grief, relief, and ambiguity that comes with family estrangement.

Co-Parenting & Divorce

Blended Family Transition Planner

Plan the transition into a blended family — roles, routines, names, expectations, and the time it really takes to belong.

Caregiver Wellbeing

Caregiver Compassion Fatigue Assessment

A self-assessment for compassion fatigue and secondary traumatic stress — for parents, partners, and professional caregivers.

Getting the Most from These Worksheets

1

Be Honest

Write your genuine thoughts and feelings. There are no right or wrong answers.

2

Be Consistent

Regular practice builds skills. Try to complete worksheets at the same time each day.

3

Discuss in Therapy

Bring completed worksheets to your sessions for deeper exploration with your therapist.

Want Guided Support?

These worksheets are most effective when used alongside professional therapy. Schedule a free 15-minute consultation to get started.

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