For Adults

Tools for adult sticky brains, real life, and everything you’re carrying

Find practical, affirming resources for ADHD, anxiety, executive functioning, burnout, chronic illness, pain, relationships, identity, and life transitions. These tools are designed to help you understand what is happening and take one doable next step.

Browse Adult Wellness Tools Start With Free Resources

ADHD and executive functioning

Tools for adult ADHD, task initiation, routines, planning, overwhelm, follow-through, non-negotiables, and building systems that work with your brain instead of against it.

$17

Newly Diagnosed: A Whole-Person Approach to ADHD

Download
1 file

An adult ADHD guide for making sense of diagnosis and planning next steps. Covers ADHD-friendly lifestyle supports, food and sleep basics, supplements, co-occurring anxiety/depression/trauma/autism, therapy/coaching, medication conversations, prescriber questions, and a 4-week action plan.

$3

ADHD Doctor Visit Preparation Packet

Download
1 file

A practical ADHD appointment prep packet for adults, teens, and caregivers who want to organize symptoms, questions, history, strengths, concerns, and next steps before talking with a medical or mental health provider.

$15

Power Up Your Brain: Teen + Adult ADHD Playbook

Download
1 file

A strengths-based ADHD workbook for teens and adults who want to better understand focus, motivation, emotional intensity, task initiation, follow-through, procrastination, and executive functioning. Includes reflection prompts, practical tools, and brain-friendly strategies.

$16

Executive Functioning Skills: High School & Up

Download
1 file

A practical executive functioning workbook for high school students, college students, young adults, and adults. Covers task initiation, time management, planning, working memory, emotional regulation, self-monitoring, organization, and the Sticky Brain Reset.

Free

Weekly Task Reset

Download
1 file

A free 2-page executive functioning worksheet for planning the week. Helps sticky brains sort what is on their plate, pick top priorities, break down one hard task, gather needed materials, add body care, let go of one “should,” and map the week visually.

$7

Non-Negotiables

Download
1 file

A workbook for teens 16+ and adults on knowing what you need, saying it out loud, and staying yourself in relationships. Covers non-negotiables, people-pleasing, boundaries, resentment, shrinking, assertion scripts, relationship check-ins, and reading how others respond.

Anxiety, panic, and sticky thoughts

Resources for worry loops, panic, overthinking, health anxiety, control, reassurance-seeking, scanning, avoidance, and thoughts that feel hard to unstick.

$39 or 2 monthly payments of $20

The Sticky Brain Workbook: For Thoughts That Won’t Let Go

Download
1 file

A clinically grounded workbook for older teens, college students, and adults who get stuck in overthinking, worry loops, perfectionism, self-criticism, or cognitive distortions. Includes psychoeducation, reflection prompts, CBT-informed tools, and flexible thinking practice.

$7

When Panic Hits: Adult Edition

Download
1 file

An adult panic workbook for understanding panic as a brain-body alarm, reducing fear of body sensations, and practicing practical coping tools for panic waves. Includes psychoeducation, reflection prompts, nervous system support, and gentle skill-building.

$7

When Worry Gets Loud: Adult Edition

Download
1 file

An adult worry workbook for understanding anxious thoughts, “what if” spirals, avoidance, reassurance-seeking, and overthinking. Includes CBT-informed reflection pages, flexible thinking tools, nervous system support, and brave practice planning.

$7

Why Won’t My Brain Chill?? Adult Edition

Download
1 file

An adult workbook for sticky, repetitive, scary, weird, or intrusive thoughts. Helps adults understand unwanted thought loops, reduce shame, notice body and urge patterns, and practice CBT-informed tools for responding to thoughts without getting pulled into them.

$9

When Anxiety Shows Up as Control: Adult Toolkit

Download
1 file

An adult toolkit for understanding how anxiety can show up as control, rigid routines, perfectionism, body or food rules, over-preparation, mental reviewing, and avoidance. Includes CBT, grounding, breathing, exposure, values-based tools, reflection prompts, and support guidance for partners and clinicians.

$3

Understanding Your Thinking Patterns

Download
1 file

A CBT-informed workbook for helping clients, teens, adults, and families identify common thinking patterns that can make stress, anxiety, shame, conflict, or avoidance feel stronger. Includes reflection prompts, pattern naming, and flexible thinking practice.

$7

Think It Through: Adult Edition

Download
1 file

A practical CBT workbook for adults who want to slow down intense thoughts, emotions, and reactions. Includes prompts for identifying what happened, noticing what the brain is saying, checking assumptions, practicing flexible thinking, and choosing a helpful next step.

Health, pain, and body-based stress

Tools for chronic pain, illness, medical stress, nervous system overwhelm, sleep disruption, pain flares, body changes, and rebuilding steadiness when your body changes the rules.

$29

When the Body Changes the Rules

Download
1 file

A health psychology workbook for adults adjusting to chronic illness, medical trauma, changing symptoms, or a body that no longer feels predictable. Covers grief, identity disruption, nervous system activation, health anxiety, sleep, fatigue, pacing, values, and living forward.

$29

When Pain Stays

Download
1 file

A chronic pain workbook for understanding the nervous system, central sensitization, pain-fear-tension loops, pacing, pain spikes, pain thoughts, values-based action, flare planning, and daily tracking. Written for adults living with chronic or complex pain.

Free

When Pain Keeps You Up

Download
1 file

A free nighttime pain and sleep handout for adults whose pain gets louder at night. Includes 4-6 breathing, temperature contrast, gentle micro-movement, sensory grounding, the adapted get-out-of-bed rule, thought diffusion, and a nighttime flare plan.

Free

Values When Life Looks Different

Download
1 file

A free health psychology handout for adults rebuilding meaning after illness, pain, disability, or a major health change. Helps readers separate worth from productivity, understand goals vs. values, identify what matters, and choose one small values-based action.

Free

Your Nervous System After a Health Change

Download
1 file

A free health psychology handout for adults adjusting after a diagnosis, surgery, persistent symptom, or medical event. Explains high-alert nervous system mode, uncertainty distress, medical reality vs. fear loops, danger vs. discomfort, thought diffusion, breathing, grounding, and next steps.

Free

Getting Started After a Medical Event

Download
1 file

A free health psychology handout for adults recovering after a significant medical event. Covers nervous system high-alert mode, rebuilding sleep rhythm, gentle eating, healthcare avoidance or over-checking, 4-7-8 breathing, pacing, and small steady steps forward.

Free

When Pain Spikes

Download
1 file

A free one-page pain flare protocol for moments when pain is loud and thinking clearly is hard. Includes five simple steps: pause, breathe, soften, redirect, and respond with kindness before choosing the next small action.

$4

Relaxation & Mindfulness

Download
1 file

An introductory relaxation and mindfulness guide for calming the mind and body. Covers deep breathing, 4-7-8 breathing, body scans, 5-4-3-2-1 grounding, loving-kindness meditation, practice tracking, and tips for clinicians, parents, and educators.

Burnout, identity, and life transitions

Resources for caregiver burnout, emotional overload, values, self-understanding, big life shifts, and finding your footing when things feel heavier than usual.

$15

Still Standing: A Caregiver Burnout Workbook

Download
1 file

A caregiver burnout workbook for people caring for children, parents, partners, family members, or loved ones. Covers depletion, capacity, body red flags, in-the-moment skills, guilt, resentment, grief, asking for help, and building a more sustainable caregiving practice.

$17

When the World Feels Like Too Much

Download
1 file

An adult workbook for doom-scrolling, sleepless nights, healthcare worry, political tension, information overload, and ambient anxiety. Helps readers understand nervous system activation, sort what they can and cannot carry, use body-based skills, and live meaningfully inside uncertainty.

$9

Who Am I Becoming?

Download
1 file

A workbook for ages 16+ navigating identity, values, uncertainty, transition, and self-trust. Covers identity flux, values discovery, alignment, anxiety and existential overwhelm, autonomy, decision-making, weekly reflection, and building a foundation that feels like your own.

Free

Values When Life Looks Different

Download
1 file

A free health psychology handout for adults rebuilding meaning after illness, pain, disability, or a major health change. Helps readers separate worth from productivity, understand goals vs. values, identify what matters, and choose one small values-based action.

$9

Relationships, Reconsidered: Adult Edition

Download
1 file

An adult relationship guide for social skills, boundaries, communication, repair, endings, friendship, dating, workplace dynamics, and recognizing healthy, unhealthy, or harmful patterns. Includes reflection prompts, scripts, and safety-aware relationship guidance.

$15

Coping with Big Feelings in Big Times

Download
1 file

A family workbook for kids and parents navigating stress, anxiety, news, uncertainty, medical stress, neurodivergence, and big world events together. Includes grown-up pages, kid pages, family activities, nervous system tools, hard-question scripts, and support for families with extra layers.

Free

Building Your Daily Stabilizers

Download
1 file

A free health psychology handout for building small daily practices that protect mental health over time. Includes three daily gratitudes, somatic grounding, social anchors, realistic pacing, nervous system resets, and a simple stabilizer plan.

Free

Restoring Your Balance Packet

Download
1 file

A free self-care and overwhelm packet for adults, caregivers, helpers, and busy humans who feel stretched thin. Includes gentle prompts for protecting time, noticing body signals, setting boundaries, and using grounding tools when the wave of overwhelm hits.

$12

A Whole-Person Approach to Autism: Adult Edition

Download
1 file

An adult handout for people newly identified as autistic. Covers late identification, grief and relief, sensory needs, food, sleep, supplements, accommodations, masking, autistic burnout, therapy, community, identity work, and building a life that fits your wiring.

Start with what feels most urgent

You do not need to fix everything at once. Choose the resource that matches the moment you are in right now, whether that is ADHD, anxiety, pain, burnout, identity, or getting steady again after a big life change.

Start With Free Resources