If everything feels too much
For overwhelm, shutdown, stress, burnout and that awful feeling where even simple things feel heavy.
Free Resources for Neurodivergent Adults
Practical tools, guides and worksheets for ADHD, autism, overwhelm, work and everyday life
If you have landed here feeling overwhelmed, stuck, newly diagnosed, burnt out, or just trying to understand your brain a bit better, start here.
This page brings together free ADHD and autism resources, practical worksheets, guides and useful articles from ADHDaptive.
Take what helps. Ignore what does not. You do not need to use everything.
Not sure where to start?
Use the quick links below, or book a short chat if you want help making sense of what is going on.
Start hereStart here
If you are not sure what you need yet, these are the best first places to go.
- What ADHD really feels like - a plain English explanation of the lived experience.
- Late diagnosed ADHD and autism struggles at work - for adults trying to make sense of work pressure.
- ADHD burnout recovery guide - for when you feel drained, stuck or close to your limit.
- Access to Work guide for ADHD - practical funding support for work in the UK.
- ADHD Brain Sessions - one-off support if you want help untangling something specific.
Choose what fits what you are dealing with
If you cannot get started
For task initiation, planning, procrastination and the strange business of knowing what to do but still not doing it.
If work is breaking your brain
For pressure, unclear expectations, workplace stress and trying to function inside systems that were not built with your brain in mind.
Free worksheets and tools
The Eisenhower Matrix
This worksheet helps you sort tasks into what needs doing now, what can wait, what can be passed on, and what probably does not need your time at all.
Useful when everything feels urgent and your brain cannot work out what actually matters.
Timeline Tasking
Big tasks can feel impossible when they stay big in your head. This worksheet helps you break them down into smaller steps, then place them in a rough order.
Useful for projects, life admin, work tasks and anything that keeps sitting there glaring at you.
Task Reflection Tool
Sometimes things do not go to plan. That does not make you lazy or broken. It usually means something got in the way.
This tool helps you look back, spot what happened, and think about what might help next time.
ADHD Task Buckets
A simple way to reduce overload by sorting tasks into three buckets: do first, do next, and done.
Useful when everything feels urgent and your brain cannot prioritise.
Second Brain Helpsheet
A simple system to capture, organise and store your thoughts so they are not stuck in your head.
Useful for memory, overwhelm, and keeping track of ideas, tasks and plans.
A quick check-in
If your head feels full, try answering these three questions before opening another tab.
- What is the one thing I am avoiding?
- What is making it hard?
- What would make it slightly easier right now?
You do not need a perfect plan. You just need the next honest step.
Strengths and patterns
Harnessing strengths
Understanding your strengths can help you see what gives you energy, what comes naturally, and where you already have something solid to build from.
This survey is free and usually takes around 10 minutes.
Overcoming your saboteurs
This short survey helps you spot the inner patterns that trip you up, wear you down, or talk you out of things before you have really started.
It is free and takes around 10 minutes.
If this is all feeling a bit too familiar, you do not have to work it out alone.
A Brain Session is a one-off, practical conversation to help you untangle one problem and work out what to do next.
Find out about Brain SessionsOfficial information and support
These links take you to official UK information about ADHD, autism, workplace support and employment rights.
Urgent support
If you feel unsafe, unable to cope, or worried about what you might do, please use urgent support rather than trying to handle it alone.
- NHS 111 online
- Samaritans - call 116 123 in the UK and Ireland.
- Call 999 if there is immediate danger.
Common questions
Are these ADHD resources free?
Yes. The resources on this page are free to read, download or use. Some external surveys may ask you to create a free account.
Are these resources only for people with ADHD?
No. They are written with ADHD and autism in mind, but many of them can help anyone who struggles with planning, overwhelm, work pressure, task initiation or burnout.
Can these resources replace coaching?
They can help you understand yourself and try practical strategies. Coaching gives you space to work through what is happening in your actual life, with another person helping you make sense of it.
Where can I get ADHD support in the UK?
You can start with free resources, speak to your GP about assessment routes, look at Access to Work if employment is affected, or explore coaching if you want practical support with day-to-day challenges.
What is the best resource to start with?
If you feel overwhelmed, start with the burnout resources. If you are stuck on a task, start with Timeline Tasking or the Task Reflection Tool.