Tools, worksheets, and external support services.
Curated frameworks, downloadable worksheets, and verified external services designed to support you through crisis recovery, ADHD overwhelm, and daily regulation.
Survival & ADHD Worksheets
Low-friction, single-page tools built for days when your cognitive battery is on 2%.
Emergency Triage Matrix
When 40 things feel critically urgent at the same time, this 1-page worksheet forces high-friction tasks to separate from actual survival needs.
Minimum Viable Day Checklist
A realistic checklist for days when getting out of bed or answering one email is an uphill battle. Zero guilt, only essential hydration, food, and quiet rest.
ADHD Freeze Protocol
A rapid 5-minute unsticking flowchart designed to bypass the wall of awful and start one microscopic action without self-criticism.
Personal Crisis Safety Plan
A printable template to write down your warning signs, your safe comfort contacts, your grounding anchors, and when to call emergency lines.
Recommended ADHD & Grounding Tools
Techniques and digital scaffolding that reduce cognitive load and simplify daily function.
Visual Timers & Time Blindness Aids
Using analog or visual countdown timers makes the passage of time tangible without the anxiety of digital clocks.
Virtual Focus & Co-Working Spaces
Having a quiet, parallel human presence on video or audio dramatically reduces the barrier to starting stalled tasks.
Brown Noise & Decompression Audio
Lower-frequency soundscapes mask sudden background disruptions and help soothe overstimulated nervous systems.
Voice-First Capture Tools
Typing can feel like immense friction during paralysis. Speaking your racing thoughts into voice transcription keeps ideas intact.
External Support Services
Trusted national resources, peer networks, and evidence-based institutions.
ADHD Australia
Resources, factsheets, and advocacy for adults and families navigating ADHD in Australia.
Head to Health
Australian Government digital gateway connecting you to trusted mental health services and apps.
SANE Australia
Peer support forums, counselling, and guides for people affected by complex mental health conditions.
Black Dog Institute
Clinical research and self-help tools for mood disorders, depression, and psychological safety.
Looking for a specific worksheet or customized tool?
Tell us what part of your day is causing the most friction. We can create personalized worksheets or walk you through specific unsticking techniques.