Free printable

The ADHD Reset: one page to get your head back

For the days when everything feels urgent and nothing gets started. Print it or use it on your tablet. Takes about 10 minutes.

What's on the page

  1. Brain dump box. Get every task and worry out of your head. Offloading reduces what your memory has to hold.[1]
  2. Due this week / parked. Sort out the few things that actually matter now.
  3. One next step + if-then plan. Making a specific plan can quiet the mental noise of unfinished tasks.[2][3]
  4. Restart line. No catching up on missed days. Missing a day doesn't undo a habit.[4]
  5. Done list. A quick win you can see.

Preview of the ADHD Reset sheet: a brain dump box, a due-this-week list, a parked list, one next step with an if-then plan, a restart line and a done list.

Sources

  1. Risko, E. F., & Gilbert, S. J. (2016). Cognitive offloading. Trends in Cognitive Sciences, 20(9), 676–688. https://doi.org/10.1016/j.tics.2016.07.002
  2. Masicampo, E. J., & Baumeister, R. F. (2011). Consider it done! Plan making can eliminate the cognitive effects of unfulfilled goals. Journal of Personality and Social Psychology, 101(4), 667–683. https://doi.org/10.1037/a0024192
  3. Gollwitzer, P. M., & Sheeran, P. (2006). Implementation intentions and goal achievement: A meta-analysis of effects and processes. Advances in Experimental Social Psychology, 38, 69–119. https://doi.org/10.1016/S0065-2601(06)38002-1
  4. Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2010). How are habits formed: Modelling habit formation in the real world. European Journal of Social Psychology, 40(6), 998–1009. https://doi.org/10.1002/ejsp.674

Links checked 10 November 2026. Some journal articles are behind a paywall; the link goes to the official record.