Reviewed by Shariq Refai, MD, MBA, FAPA. Board-certified psychiatrist. Founder of shrinkMD. Medical editor of AnxietyResource.org and DepressionResource.org. Last reviewed: 2026-07-08.
The Unstuck app covers the in-the-moment side: one-minute resets, private journaling, and gentle reminders. Some situations want paper instead. A decision you keep circling. A conversation you keep rehearsing. A month where everything changes at once. These worksheets are for those.
Each one is a designed, printable PDF built around structures that clinicians and coaches commonly teach for everyday reflection and planning. They are self-guided wellness tools, not therapy and not professional advice. Print one, fill it in with a pen, and recycle it when it has done its job.
A one-decision map. You write the decision at the top, branch out the realistic options, and follow each branch to its likely outcome. Seeing the whole tree on one page makes a circling decision feel smaller and more concrete.
Use it when: You keep going back and forth on the same decision without getting anywhere.
A classic pros and cons list with one upgrade: you give each item a weight from 1 to 5, so a single deal-breaker is not outvoted by five small conveniences. Ends with a short gut-check section so the numbers inform the call without making it for you.
Use it when: A choice has real arguments on both sides and a plain list is not settling it.
A planning sheet for a conversation you have been putting off or rehearsing at 2 a.m. It walks you through the one thing you actually need to say, what the other person likely cares about, your opening line, and what a good-enough outcome looks like.
Use it when: You keep rehearsing a conversation in your head instead of having it.
A structured way to step back from a conflict while it is still warm. You separate what actually happened from the story you are telling about it, note what you can own, and pick one small, doable next step instead of a perfect resolution.
Use it when: An argument or tension is looping in your head and getting bigger, not clearer.
For moves, new jobs, breakups, graduations, new babies, and every other before-and-after moment. You name what is ending, what stays constant, what you can control, and the first small steps for the next 30 days, so the change feels navigable instead of total.
Use it when: Life is changing shape and you cannot tell what to hold on to first.
A step-by-step sheet that narrows a fuzzy problem into a specific one, brainstorms options without judging them, weighs the top two, and commits to one small next action with a when and a where. Built on the simple structure many clinicians teach for everyday problem solving.
Use it when: Something feels wrong and heavy but you cannot say exactly what the problem is.
A clean, printable mind map template with a center circle and open branches, plus a short guide page on how to use it. Good for untangling a project, a worry, a plan, or anything with too many moving parts to hold in your head at once.
Use it when: Your thoughts on something are real but tangled, and lists are not helping.
A two-part sheet: an open page to write down everything on your mind without editing, then a quick sort into what needs action this week, what can wait, and what is just noise. The same idea as the brain dump reset in the Unstuck app, on paper.
Use it when: Your head is loud with to-dos, worries, and half-thoughts all at once.
These worksheets work best for the occasional, heavyweight moments. For the everyday ones, the racing mind at 11 p.m., the task you keep avoiding, the day that needs a reset, the Unstuck app keeps the same spirit in your pocket: private, local-first, and free.
See what the app does or start here if you are new.
Your next step in The Shrink Network
You are here: Unstuck, the reset layer of The Shrink Network. This site does one job: small, self-guided resets for the moment you're in. The rest of the network covers understanding, evidence, medication, patterns, and care.
Each site in the network has one job. No matter where you enter, we help you find the next step that makes sense.
Start with the moment you're inWant to understand more first?
Everything on this page is for educational and personal reflection use only. These worksheets are not therapy, counseling, medical advice, legal advice, diagnosis, or treatment, and downloading or using them does not create a clinician-patient relationship with Unstuck, Shariq Refai, MD, or anyone associated with The Shrink Network.
The templates are general. They may not fit your situation, and they are not tailored to the laws of your state or country. You are responsible for checking the rules that apply where you live and for creating your own documents where needed. For anything with legal, financial, or medical consequences, talk with a qualified professional.
If you are struggling, a worksheet is not the right tool. In the United States, call or text 988 for the Suicide and Crisis Lifeline, or call 911 in an emergency. If what you want is care from a licensed clinician, shrinkMD exists for exactly that.
Yes. Every PDF on this page is free to download, print, and use personally. No email address, no account, no paywall.
No. The worksheets stand on their own. They pair well with the app, which covers the in-the-moment side (resets, journaling, gentle reminders), but nothing here requires it.
Yes, for personal, non-commercial use. Share the link, print copies for a friend, a class, or a group. Please do not resell them, strip the attribution, or present them as your own work.
No. They are self-guided reflection and planning tools for everyday situations. They are not therapy, treatment, an assessment, or medical or legal advice, and they are not a substitute for care from a licensed clinician.
The Unstuck team, founded by Shariq Refai, MD, MBA, FAPA, a board-certified psychiatrist. Unstuck is part of The Shrink Network, a family of mental health education and wellness sites.
Yes. This library grows over time. New printable tools are added as they are designed and reviewed, so it is worth checking back.