$19 · TEMPLATE

ADHD Worry Dump Printable

Get the 3am thoughts out of your head and onto paper, where they stop circling.

You spent 45 minutes last night thinking about what would happen if you lost your job.

What's inside

The worry dump is one of the most effective ADHD anxiety tools. It works by externalizing the circling thoughts - getting them out of working memory and onto paper reduces their grip. These pages give you a structure for the dump and a basic triage.

  1. Free-write zone (no structure)
  2. What I can control vs. can't (simple two-column)
  3. Worst case - and what would I do?
  4. Who could help with this?
  5. What do I need to do (if anything) in the next 24 hours?

Get the kit

$19 · 5-chapter PDF · validated April 2026

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Who else this is for

IF YOU ARE THE ADHD ADULT
When the system you bought last month is open in tab 47 and you can't bring yourself to look at it.
IF YOU ARE THE PARTNER OR PARENT
When 'I'll do it tomorrow' becomes the third week in a row, and you keep handling it instead.
IF YOU ARE THE COACH OR CLINICIAN
When a client knows what to do, but the gap between knowing and doing is where every session ends.
IF YOU ARE THE BOSS OR MANAGER
When their work is brilliant for two weeks, then radio silence, then panic — and you don't know which week is coming.

For when you come back.