Free Worksheet Library

435 free worksheets you can read, fill in on screen or print, with no account and no sign-up. They come from the New Path Family Learning Center and are shared here on Neurodiverse Couples Counseling Center. They are written for neurodivergent adults, couples and families: autism, ADHD and AuDHD, relationships, parenting, identity, and the practical side of daily life.

New here? Couples and Cassandra Syndrome are good places to start.

How the library works

The worksheets are grouped into 18 topics, and most topics are split again into smaller sections. Open a topic to see everything in it, or type into the search box at the top of the page. The search reads titles, descriptions and keywords, so plain words such as meltdown, boundaries or burnout will find the right worksheet.

Every worksheet opens on its own page. Fill it in on screen, then use Send my worksheet to email a PDF copy to yourself, your therapist, or both, or use Print / Save as PDF to keep a copy. The page does not save what you type, so keep a copy before you close it. Most worksheets end with links to free course lessons on the same topic.

Browse all 435 worksheets by topic

Addiction

11 worksheets. Understanding the cycle, in-the-moment tools for a craving, building new patterns, behavioral addictions, and a page written for the people who love someone in it.

Behavioral Addictions: The Scroll That Eats the Day, When the Game Won't Let Go.

Building New Patterns: My Reasons (For When I Forget Them), Swapping the Hit, When I Slip, Who Am I Without It?.

For Loved Ones: For the People Who Love Me.

In-the-Moment Tools: Riding the Craving.

Understanding the Cycle: The Dopamine Loop, The Shame Spiral, What Is It Doing For Me?.

Affair & Betrayal

22 worksheets. The first days after discovery, honest disclosure, rebuilding trust and touch, forgiveness, and separate pages for the betrayed partner and for the partner who strayed.

After Discovery: After the Bomb Drops.

Disclosure & Honesty: Porn Use & Secrecy Audit, The Hard Questions.

For the Betrayed Partner: Managing the Triggers, When Rejection Runs Deep, Your Reaction Isn't an Overreaction.

For the Partner Who Strayed: Sitting With Their Pain, Why Did This Happen?, Writing Your Why Letter.

Forgiveness & Renewal: Forgiving Myself (For the Betrayed Partner), Forgiving Myself (For the Partner Who Strayed), The Relationship We Build Next, What Forgiveness Is (and Isn't).

Rebuilding Intimacy: Finding Our Way Back to Touch.

Rebuilding Trust: Atone, Attune, Attach, Recovery Steps After Betrayal, The Weekly Check-In, Transparency Without Surveillance, Trust Building Actions, Where We Are in Recovery.

Understanding the Betrayal: The Emotional Affair, What Counts as Betrayal to Us?.

Cassandra Syndrome

9 worksheets. For partners who have spent years being told the problem is them: naming what you feel, asking for what you need so it lands, and learning to believe yourself again.

Communication Styles: Say It Straight, Two Different Languages.

Identifying Emotions: Learning to Believe Yourself Again, Naming What You Feel.

Understanding & Self-Support: Grieving the Relationship You Pictured, Naming What You Need (So It Can Actually Land), Refilling Your Own Cup, The Cassandra Experience: You're Not Imagining It, Your Support Map Outside the Relationship.

Cognitive Reframing

18 worksheets. Practical CBT-style work with thoughts: catching the thought, testing it, sorting a distortion from a real signal, and writing coping cards you will actually reread.

Behavioral Experiment, Black-and-White to Gray, Catching the Thought, Coping Cards, Distortion or Real Signal?, Examining a Stressful Thought, Name It to Tame It, Replacing the "Should"s, Spot the Trap, The Blame Pie, The Downward Arrow, The Evidence Journal, The Friend Test, The Worry Window, Thought on Trial, Tiny Actions, Worry Time, Worst, Best, Most Likely.

Couples

72 worksheets. Communication scripts, conflict and repair, closeness and connection, understanding how each of you is wired, and designing the relationship on purpose.

Closeness & Connection: 52 Date-Night Conversation Starters, A Year of Questions, Appreciation Exercises, Appreciation Practice, Bridging Parallel Play, Conversation Starters for Couples, Couples Journaling, Daily Check-In Tracker, I Appreciate, Love List, Questions for Couples, Who Am I, Your Fun Menu.

Communication & Scripts: Declarative Language: Say It Without the Demand, How to Respond When a Concern Comes Up, Neurodiverse Communication Strategies, Q-AAA: The Five-Round Conversation, Reflective Listening & the W.I.N. Conversation, Sample Scripts Cheat Sheet, Strong Follow-Up Questions, The 1-5 Scale, The 3-Penny Exercise, The 5 Levels of Communication, The Blue Cup, The Conversation Calendar, The Three-Sentence Formula, W.I.N. — A New Way to Talk, When in Doubt, Spell It Out.

Conflict & Repair: Amicable Divorce Ground Rules, Closing My Exits, From Stuck to Steering, From Trigger to Real Need, Negotiation vs. Compromise, Our Cycle: What Happens Between Us, Red Yellow Green, RSD Repair Plan, Ten-Step Problem Solving, The Forgiveness Process, The Three R's of Apologizing, Time-Outs.

Understanding Each Other: A Working Map of Two Brains, Boundaries: From Cut-Off to Enmeshed, Common Autistic Communication Needs, Different Beliefs, Shared Values, Giving Feedback Without Triggering, I vs. We: Goals & Raw Spots, Intention vs. Impact, Motivation to Talk, Neurodiverse Communication Training, Strengths and Support Exercise, Strengths and Support Questions, The History and Philosophy of Your Marriage, The Neurodiverse Couple Trauma Cycle, The Three Types of Empathy, Through Different Lenses, Two Perspectives Are Always There, Walking in Your Partner's Shoes.

Your Relationship, by Design: A Sample Couples Therapy Plan, A United Front With Family, Building Your Couple Code, Couple Goal Setting, Designer Relationship, Expectation Alignment, Final Session Reflection for Couples, Honesty Modeling: Name the Real Why, Neurodiversity and Your Relationship, Relationship Vision, The Dream Underneath the Argument, The Flat Part of the Curve, The History & Philosophy of Your Marriage, The Neurodiverse Couples Cycle, The Roles We Fell Into.

Daily Life & Logistics

38 worksheets. Executive function and energy, routines and transitions, sleep, showering, chores in dopamine-sized pieces, sharing the household load, and self-advocacy.

Daily Living Skills: A Shower Plan That Works for Me, Chores in Dopamine-Sized Pieces, Feeding Myself, Food I'll Actually Remember to Eat, The Four Things Underneath Everything Else, The Reset, When Eating Is Hard.

Energy & Executive Function: Building My External Clock, Executive Skills Self-Check, Five Levers That Start a Task, Getting Started, Mapping My Interest-Based Brain, Mapping Your Executive Skills, Money, Simplified, SMART Goal Setting, Spoon Theory, The Admin Pile, The Externalized-Brain Setup, Turning Your Future Into Goals, Where Did the Time Go? — A Time Audit, Where's My Energy Going?, Why Boring Feels Impossible.

Routines & Transitions: Anchors for the Day, Surfacing From Flow: Transitions Without the Crash, When Plans Change.

Self-Advocacy: Asking for What Helps, Finding a Neurodiversity-Affirming Therapist, Holding the Line, Know Your Rights, Questions for My Prescriber, Tracking a Medication Trial, When the First No Isn't the End.

Shared Responsibilities: Fair Isn't Always Equal, Sharing Space, Splitting the Household Chores, The Invisible Load.

Sleep: Good Night, Sleep Hygiene Checklist and Diary.

Dating & New Connection

13 worksheets. Early relationships and relationship health: whether to tell a date you are autistic, planning a date that will not wreck you, and working out whether this is going somewhere.

Early Relationships: Do I Tell Them I'm Autistic?, Is This Going Somewhere?, Planning a Date That Won't Wreck You, Showing You're Interested, Surviving the Apps, Talking About You, The Unwritten Rules of Dating, What Are We?, Where's My Line?.

Relationship Health: Am I Ready for the Next Step?, How to Be a Partner, What's Going On Between Us?, When 'No' Feels Like the End of the World.

Diagnosis & Self-Identification

7 worksheets. Exploring whether you might be autistic, telling autism apart from things that overlap with it, deciding whether to pursue a formal assessment, and what self-identification can and cannot do.

Deciding About Assessment: Should I Pursue a Formal Assessment? A Decision Aid, What Self-Identification Can and Can't Do.

During & After: After You Self-Identify: Now What?, While You Wait for an Assessment.

Exploring & Understanding: Exploring Whether You Might Be Autistic, Is It Autism, or Something Else? Understanding Overlap, What ADHD Is and How to Think About It.

Family Of Origin

2 worksheets. A structured look back at the family you grew up in: the caregivers, patterns and beliefs you carried out of childhood, who else in your family shares your wiring, and a companion guide to read first.

Family of Origin: Part 1, Family of Origin: Part 2.

Healing After Betrayal

32 worksheets. A longer path for the betrayed partner: shock and survival, receiving the truth, rage and reclamation, rebuilding a sense of self, and the impact letter.

Integration & Empowerment: Is This Change Real?, My Healing Toolkit, Rebuild, Wait, or Step Away, Reclaiming Who You Are, The Next Chapter, What Would Trust Even Require?, You Are Not the Betrayal, You Don't Heal Alone, Your Path Forward.

Rage & Reclamation: Anger Without Destruction, Boundaries That Keep You Safe, Boundaries vs. Control, My Non-Negotiables, What Real Acknowledgment Looks Like, When My Boundary Gets Tested, When the Anger Won't Quit, Your Anger Is Valid.

Realization & Rebuilding Self: It Wasn't About You, Separating Your Worth From the Betrayal, Telling Your Story, The Feelings Underneath the Pain, The Movie in My Head, Understanding the Addiction (Without Excusing It), When a Trigger Hits.

Receiving the Truth: Preparing to Receive a Disclosure (with my therapist), What I Want to Know — and What I Don't.

Shock & Survival: Decisions You Don't Have to Make Yet, Just Get Through Today, What Betrayal Trauma Does to Your Body and Mind, You're Not Crazy, You're Hurt.

Your Impact Letter: Boundaries for Your Impact Letter, Writing Your Impact Letter.

Identity & Self-Acceptance

32 worksheets. Masking and unmasking, special interests, values and meaning, connection and belonging, and mapping your own traits without a stereotype in the way.

Connection & Belonging: Making Friends as an Adult.

Masking & Unmasking: Autism Stereotypes, Masking & Unmasking, Re-Reading Your Life, Reflecting on the Need to Mask, Reframing Autistic Stereotypes, Stereotypes of Autistic People, Telling People (Or Not), Unmasking Safely: Where, When, and With Whom.

Self-Discovery: Autism as Identity, Autism as Disability, Autism Trait Wheel, Family Of Origin: Educational Guide, Gender, Sexuality & Me, Getting to Know a Part of You, Is This Me? A Gentle ADHD Self-Reflection, Keep a Therapy Journal, Mapping the Parts of You, My ADHD Profile — Strengths & Supports, My One-Page ADHD Operating Manual, So You're Newly Identified, Twenty Ways to Journal, What Meds Do and Don't Do, Which ADHD Myths Have I Been Carrying?.

Special Interests & Self-Knowledge: Competing Sensory Needs, Friendship Inventory, Special Interest Week, Special Interests.

Values & Meaning: Annual Reflection Exercise, Healthy vs. Unhealthy Boundaries, Reflection on Meaningful Things, Starting a Gratitude Journal, Writing Your Ideal Future.

Men's Worksheets

15 worksheets. Written for autistic and ADHD men: masculinity and emotion, fatherhood, friendship, masking, and the idea that asking for help is not weakness.

Connection: Fewer, Deeper, Finding My People (As a Man).

Fatherhood: Autistic & a Dad, The Quiet-Room Dad.

Masculinity & Emotion: Crying Isn't Failing, More Than Fine or Angry, The Armor, When It Comes Out as Anger.

Masking & Unmasking: Letting Them See You, The Mask That Never Comes Off.

Pressure & Support: Asking for Help Isn't Weakness, The Provider Pressure.

Self-Discovery: Not Broken, Just Late, Re-Reading the Labels, The Man I Was Told to Be.

Money & Finances

14 worksheets. Money as an executive-function and dopamine problem, not a willpower one: systems that run without you, the impulse-spend pause, the feelings underneath, money as a couple, and how to recognize when money is being used to control.

Foundations: My Money Operating Manual, Why Money Is Hard (and It's Not Willpower).

Money as a Couple: "Why Did You Spend That?", Money, Trust, and Teamwork, The Money Talk Container, Two Money Brains, One System, Whose Job Is the Money? (Without Keeping Score).

Money Systems: Budgeting That Fits My Brain, The Bill & Due-Date Safety Net, The Externalized Money System.

Safety: When Money Is Used to Control.

Spending & Impulse: The Impulse-Spend Pause.

The Emotional Side: My Money Story, What Money Feels Like.

Parenting & Caregiving

24 worksheets. Co-regulation, in-the-moment regulation, repair after you lose it, routines and transitions, caregiver burnout, and advocating in the room with doctors and teachers.

In-the-Moment Regulation: After I Lose It: The Repair Plan, Regulating the Regulator, When My Child Melts Down.

Parent-Child Dynamics: Days Since the Last Velociraptor Attack, Every Kid in the House, Home Rules Contract, Home Rules Contract: A Guide for Families, Keeping Your Teenager Accountable: The Home Behavior Contract, Letting My Child Unmask at Home, Our Family Operating Manual, Talking With My Child About Their Autism, When My Child Avoids Every Demand, When My Child Is Wired Differently, When We're Wired the Same.

Routines & Transitions: When the Plan Falls Apart.

Self-Advocacy: In the Room: Doctors & Teachers, My Needs Have a Place Here Too, The Diagnosis Journey Companion, The IEP / 504 Prep Sheet.

Understanding & Recovery: Caregiver Burnout Check, Co-Regulation Basics, The Invisible Load of Caregiving, The Low-Demand Parent Day, Two Griefs, One Love.

Regulation & Coping

27 worksheets. Sensory needs, early warning signs, grounding in the moment, autistic burnout, demand and autonomy, and trauma and grief.

Demand & Autonomy: Mapping My Demand Triggers, The Low-Demand Day.

Early Warning & Coping: My Yellow-Light Plan, The Noticing Log.

In-the-Moment Regulation: 5, 4, 3, 2, 1, Anger: Warning Signs and Triggers, My Hyperfocus Map — Harness vs. Hijack, My Shutdown & Meltdown Plan, React or Respond?, Reactivity Recovery Plan, Sensory Map, The Feelings Ladder, When Words Won't Come.

Sensory: Build Your Sensory Toolkit, Interoception Check-In, Start at the Base.

Trauma & Grief: Affirmation Cards: Trauma Recovery, Naming the Loss, Trauma Affirmations: A Reading Practice, When It Ends.

Understanding & Recovery: Autistic Burnout, Building Emotional Intelligence, Emotion Words Beneath Anger, Grief & Relief: My Late-ADHD Letter, The Backwards Bike, The Self-Empathy Worksheet, Window of Tolerance Map.

Sex & Intimacy

24 worksheets. Desire and arousal, brakes and accelerators, body and function, beliefs and boundaries, scheduling and initiation, and aftercare and repair.

Aftercare & Repair: Aftercare Plan, Repair After a Misstep.

Beliefs & Boundaries: Becoming Sexually Fluent Together, Sexual Beliefs Audit, Sexual Values Sort, Talking About Porn, Yes / No / Maybe Inventory.

Body & Function: Body Image During Sex, Erection Confidence, Pelvic Pain / GPPPD Conversation Guide, Performance Anxiety Loop, Pleasure Mapping, Sensate Focus Tracker, Sensate Focus Variations, Solo Sensate Focus.

Desire & Arousal: Brakes & Accelerators, Desire Imbalance Map, Sexual Accelerators, Sexual Brakes, Spontaneous vs. Responsive.

Scheduling & Initiation: Initiation Audit, Schedule Your Partner In, Scheduled Intimacy Agreement, Scheduling Skills.

Sex Addiction

49 worksheets. A full recovery workbook: honest self-assessment, breaking the cycle, uncovering root causes, full disclosure, building lasting change, neurodivergent lenses on all of it, and a page for partners.

Break the Cycle: Abort the Launch, Am I a Sex Addict? An Honest Self-Look, Building My Outer Circle, Building Your Recovery Foundation, Coming Out of Denial, Defining My Bottom Lines (Inner Circle), Finding the Right Help, How Porn Rewires the Brain, My Relapse Warning Signs, My Warning-Sign Behaviors (Middle Circle), Porn Recovery Steps, Shame Is the Fuel, Stepping Out of the Cell, The Chain, The Cost of the Secret, The Habit Loop, The Three Circles, What's Underneath, Why It Keeps Escalating, Your Bottom Lines, Your First Week.

Build Lasting Change: A Balanced Life, My Long-Haul Plan, My Recovery Toolkit, Owning It: Responsibility & Repair, Staying the Course, The Personal Craziness Index, When Relapse Happens, Who Do I Call?, You Don't Recover Alone, Your Healthy Dopamine Menu, Your New Path: Putting It All Together.

For Partners: For the Partner: Betrayal & Trust.

Full Disclosure: Discovery vs. Disclosure, Preparing My Disclosure, Writing the Disclosure.

Moving Forward: The Sex Life I Actually Want.

Neurodivergent Lenses: Stimulation or Genuine Desire?, When Focus Becomes a Tunnel.

Uncover the Root Causes: Frustration Tolerance, The Roots, The Younger You, What It Was Protecting, Where My Worth Comes From, Widening the Window, You Are Not Your Behavior.

Understanding & Self-Assessment: Is This Compulsivity, Coping, or Conflict?, Values, Not Verdicts, When Sex Runs the Show.

Women's Worksheets

26 worksheets. Written for autistic and ADHD women and girls: late identification, masking and boundaries, health and hormones, motherhood, work and career, safety and self-trust, and being believed.

Connection: Finding My People, The Friendships That Fit, The Loneliness of Being Unseen, You're Not Bad at People.

Health & Hormones: Being Believed, Perimenopause / Menopause, The Body Audit, When It's More Than the Dip, Your Cycle & Your Brain.

Masking & Boundaries: The Cost of Being Pleasant, The Good-Girl Mask, The Pause Before Yes, Who Am I Under the Mask.

Motherhood: Autistic & a Mother.

Safety & Self-Trust: The Weekly Regulation Tracker, Trusting Your Read.

Self-Discovery: Late, Not Wrong, The Emotion Fog Journal, The Girl I Had to Be, The Rejection Spiral, The Tug-of-War, What Actually Works for My Brain, Your Attention, Your Way.

Work & Career: A Career That Fits How I'm Wired, Masking at Work, Should I Disclose at Work?.

More free learning

The New Path Family Learning Center also offers five free self-paced programs: The Neurodivergent Brain, The Neurodiverse Couple, The Autistic Woman, Parenting Autism and The Adult ADHD Course. All of them are free to read in full.

About Neurodiverse Couples Counseling Center

Neurodiverse Couples Counseling Center offers counseling for couples navigating autism, ADHD, and AuDHD together. Therapy sessions are held online for people who live in California, and coaching is available worldwide.

Get started with Neurodiverse Couples Counseling Center

What these worksheets are, and what they are not

Everything in this library is educational. It is not medical advice, it is not psychotherapy, and it is not a substitute for care from a qualified professional. Nothing you fill in here is a diagnosis.

If you are in crisis, please get support now: in the US call or text 988 for the Suicide and Crisis Lifeline, or text HOME to 741741. If you may be in immediate danger, call 911.