Skills Lab
Five guided tools, written by a clinician. Nothing here is generated by AI, and nothing here gives you personal advice.
- Worry TimePark worries during the day and give them one contained slot instead.
- Simple Thought RecordSituation, thought, balanced view. Three fields, saved to your account.
- Activity SchedulingPlan small, doable activities across the week — action before motivation.
- Grounding 5-4-3-2-1A short senses walkthrough for when your body has run ahead of you.
- Paced BreathingAn animated 4-in, 6-out timer. Longer out-breath, calmer nervous system.
ADHD day structure — one-page template
A printable page with anchors for waking, three tasks, movement, an admin slot and wind-down. Download it, then print or save it as a PDF.
Not safe right now?
If you cannot keep yourself safe, stop here and get real help.