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Six free worksheets to notice anger triggers, plan a pause and prepare a clear conversation. Choose standard CBT or ADHD-adapted options, with printable and fillable PDFs.
6 worksheets · 2 A4 pages each · 12-page complete pack · Printable and fillable PDFs
For: Therapists and personal use
Free PDF · No sign-up required for these direct downloads.
Anger can make it hard to hold on to the point you wanted to make. These free worksheets give you a place to notice what builds up, plan a pause and prepare a clearer conversation.
Choose from three topics, each with a standard CBT worksheet and an ADHD-adapted option. Every worksheet has a brief guide, a fictional worked example and space for your own practice.
The standard versions offer fuller reflection. The adapted versions use shorter prompts, visible cues or reminders to support attention, memory and follow-through. You can use either format; a diagnosis is not required.
All downloads are free. No email address or account is needed. Each worksheet is two A4 pages. The complete printable and fillable packs each contain all six worksheets, totalling 12 pages.
Explore what happened, what it meant to you and where a useful change might begin.
Standard CBT option · 2 A4 pages
Download Understand Your Anger Cycle: fillable PDF
Download Understand Your Anger Cycle: printable PDF
ADHD-adapted option · 2 A4 pages
Download What Was Building Up?: fillable PDF
Download What Was Building Up?: printable PDF
Plan how to ask for a break, use the space safely and check back without losing the concern.
Standard CBT option · 2 A4 pages
Download My Pause and Return Plan: fillable PDF
Download My Pause and Return Plan: printable PDF
ADHD-adapted option · 2 A4 pages
Download Pause, Reset, Check Back: fillable PDF
Download Pause, Reset, Check Back: printable PDF
Prepare a clear request and record the agreement. Include responsibility and repair where needed.
Standard CBT option · 2 A4 pages
Download Say What Matters: fillable PDF
Download Say What Matters: printable PDF
ADHD-adapted option · 2 A4 pages
Download My Three-Line Conversation Script: fillable PDF
Download My Three-Line Conversation Script: printable PDF
Choose one worksheet and one recent, manageable example. Begin when you feel settled enough to reflect. Try one small action and review what helped. You do not need to complete the whole collection.
Download and save the PDF before typing. Open it in a PDF reader that supports forms, complete the fields, then save your own copy. Browser and mobile support varies. You can also print the matching version and write by hand.
Completed sheets stay in the file you save. Please do not send personal or client information to this website. In therapy, follow your service guidance for storing any completed resource.
These are original educational tools, not diagnostic assessments or a separately validated treatment programme. ADHD does not mean someone is always angry. Speak with your GP or therapist if anger is affecting everyday life or causing harm.
If there are threats, violence, intimidation or controlling behaviour, prioritise safety and specialist support. A shared worksheet must not make someone responsible for preventing another person’s harmful behaviour. If anyone is in immediate danger, call 999.
Informed by NHS anger advice and NICE ADHD guidance. Original SelfImproveCoach wording and examples; no NHS or NICE endorsement is implied. Sources checked 6 November 2026.
Free for personal use and for therapists to use with their own clients, with SelfImproveCoach branding retained. No resale, republication or redistribution.
Free for personal use and therapists working with their own clients, with SelfImproveCoach branding retained. No resale, republication or redistribution.
These materials support education and reflection. They do not replace individual assessment or therapy.
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