Developing positive habits
This worksheet outlines 5 ways we can coach ourselves through those hardwired fight, flight, freeze responses. By developing positive self talk, identifying resistance to change, finding fun ways to bundle boring tasks we can navigate life with habits that actually help us thrive.
Goal action plan
Use this template to work out what you really want to do with your time. If your GOAL is to write a song, jot down what you get out of that, then pin point what your motivation is: to post on social media, to entertain friends at a party, to create your own playlist of songs… Commit to a start date and deadline, imagining all the appreciation you’ll receive once it’s finished. Once you’ve jotted all that down, be realistic about what gets in the way and most importantly, what resources you have to complete your goal! You got this!!!
5 ways of interpreting the world around us
We have an amazing set of “sensors” through which to view the world! Our brains receive tonnes of electrical impulses that fire new neural pathways all the time: hearing, seeing, tasting are the obvious, but you can open up your horizons to notice the good things that happen not just the bad news on social media. And do something soothing for yourself like drawing, singing, crochet, kick boxing: fun and physical activities boost dopamine and help keep us balanced and positive!
The Gremlin Process
ADHD doesn't just affect how long we can focus for or what we'll forget. It also impacts how we react to sudden things that can upset or anger us. Then spiralling emotions can leave us feeling exhausted and ashamed.
Working through our own set of gremlins, when we notice our awkwardness, grumpyness, anger, shyness etc, can help us verbalise the thoughts and feelings and have a go-to action plan that puts them in their place!!
This worksheet names a typical thought for each gremlin and possible ways to talk through with a positive reframe.
Weekly Check-In for Reflection and Growth
Taking a few minutes each week to pause and reflect can boost self-awareness and motivation. Note your most rewarding interactions, the top three things you achieved, and how you felt overall. Celebrate accomplishments, identify the highlights, and set intentions for the week ahead. A regular check-in helps you track progress, build resilience, and stay focused on what matters most.
Stress management
Each of these 5 tips is a unit on its own to explore what's going on in that area of our life: check in with your self care to start with! Then spend some time everyday resting your thinking brain and developing your mindful curiosity. Stop what you're doing every now and then and focus on different parts of your body that touch the ground or sofa. Getting a bigger picture on the shocks and surprises of life can really help see things in perspective. What do test results and exams prove? Only what we've spent time memorising! Develop a healthy approach and avoid making life all about results. Life is about learning, it's about spotting the patterns and processes we use to get through challenges!
Managing focus
Often the things that get in the way of starting and sticking to a task are the environmental influences on our attention and focus. Feeling comfortable and ready is so important to set ourselves up for success. These six hacks can boost your motivation and help order your mind to "just do this"!!! Randomly choose a number and see what you can do to discover a better way to help your brain get going!!
6 Key Factors to Reduce Exam Stress
Managing exam stress isn’t just about revision—it’s about creating the right conditions to stay calm and focused. Check your environment, look after your basic self-care, and make sure you understand the timings and breaks available. Use positive self-talk to manage your mood, stick to a realistic revision plan, and give yourself space to debrief briefly after each paper. With preparation and balance, you can approach exams with greater confidence and less stress.
Simple Strategies to Stay Motivated
When challenges feel overwhelming, small actions can make all the difference. Remind yourself that you can do it, pause to take a steadying breath, and use timers to break tasks into manageable steps. With a clear plan and gentle reassurance, you’ll build focus, reduce stress, and keep moving forward with confidence.
Practical Ways to Manage Stress
Sometimes the simplest techniques are the most effective. Naming your feelings can help you tame them, while visual prompts keep you focused and grounded. Build in time to chill and unwind, and remind yourself that you always have options and choices. With small, mindful steps, you can ease stress and restore balance.
