The Overthinking Workbook | CBT Thought Record Worksheets for ADHD and Autistic Adults | Printable PDF

It's 1 AM and you're replaying something you said at lunch. A text that just says "ok" has you sure someone is upset with you. You've read forty reviews and still can't pick a kettle. 🌀

A busy, pattern-hunting brain is great at noticing things. Sometimes it just gets stuck noticing the same thing on repeat. The Overthinking Workbook takes the classic CBT thought record and reworks it for ADHD and autistic adults, with one big difference: it doesn't assume your thoughts are wrong. Sometimes the room really was too loud. When your brain is right, the goal is to solve the real problem, not to think more positively.

What's inside (14 pages):

• My overthinking patterns: a word bank of common loops (replaying chats, reading into texts, research spirals...) and cards for when they hit and what helps
• Quick catch: a one-line log for days when a full worksheet is too much
• Thought record: what happened, the exact thought, what I know for sure, what else could be true, a fairer way to say it
• Real problem or spiral?: sort worries into Fix it / Check it / Let it be
• Conversation replay, for the post-social rewind, with a calm "do I need to repair anything?" check
• The what-if ladder: worst, best and most likely, plus your plan if the worst happened
• Worry parking lot with a set worry time, a "get out of my head" menu by energy level, and a bedtime loop plan
• Kinder self-talk (rewrite the harsh narrator), a weekly loop review, and 8 cut-out pocket cards

Good to know:

• Instant download: ZIP with US Letter and A4 PDFs plus a READ ME
• Print it, or fill it in on a tablet in GoodNotes, Notability or any PDF app
• Personal use, or pick a professional license below
• A self-help workbook, not therapy, diagnosis or medical advice. If you have thoughts of hurting yourself, contact a crisis line or emergency services right away.

License options:

• Personal use ($7): for you and your own household.
• Clinician / Educator ($22): one therapist, counselor, coach, psychologist, OT or teacher. Unlimited copies for your own clients or students.
• Practice / School ($59): up to 5 named professionals at one practice, school or clinic, plus one copy on your shared drive. Bigger team? Reply to your receipt for a quote.

Professional licenses include a short license certificate. Please don't post the files publicly or resell them.

How this was made: Made by Alice Market Creative with AI assistance: the cover and page illustrations were created with AI image-generation tools, and the writing was drafted with AI help, then reviewed and edited by the seller.