Free downloads, made to be printed.
Eight printable PDFs: worksheets, a workbook, trackers, and a one-page framework card. No signup, no email, no watermark tricks. Print them, write on them, share them with whoever needs them.
The Four Moves reference card
The whole shrinQ framework on one page: Pattern, Pause, Reframe, Act. Print it and keep it where the pattern usually finds you.
Download the PDFThe Overthinking Workbook
A five-part workbook for a mind that will not put a problem down, with a 7-day practice log. Work it with a pen over a week.
Download the PDFThe thought-spiral worksheet
The printable version of our five-step spiral tool: catch the start, map the chain, separate story from fact, pick your exit.
Download the PDFThe decision worksheet
For decisions your mind keeps circling without landing. Options, stakes, a stress test, and a deadline you write in ink.
Download the PDFThe values exercise
Circle what pulls at you, cut the list to five, then give the most neglected value one specific action this week.
Download the PDFThe life audit
Eight domains, twenty minutes, once a season. It ends with one domain and one small action, not a self-improvement spree.
Download the PDFThe habit tracker
One month, up to six habits, one page, plus the three rules that make tracking actually work.
Download the PDFThe weekly reflection
Seven short questions, ten minutes, once a week. Print a stack and keep them somewhere visible.
Download the PDFMost of these exist as free on-screen tools too
The free tools run the same exercises interactively, and the Pattern Library explains the loops these worksheets are built to interrupt.
Open the free tools