Overthinking worksheets
The tools on this site as blank sheets to print and fill in by hand: for a notebook, a bedside table or a session with someone you trust. Each sheet has its own Print button and prints on its own.
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Thought check
Pull one thought apart: what you know, what you are guessing, what you predict.
The thought
What I know for sure
What I’m guessing
What I’m predicting
Other explanations (at least two)
What I’d tell a friend
My next step: ☐ do one thing ☐ wait and see ☐ let it go
In one line
Free printable from Overthinking.today
Worry tree
One worry per sheet. Follow the arrows.
My worry
Yes → make a plan
What I will do
How
When (day and time)
No → set it down
☐ Park it for my worry time at ____ : ____
☐ Let it go now. I’ll put my attention on:
Free printable from Overthinking.today
Worry time list
Park worries here during the day. At worry time, go through them, then start a fresh sheet tomorrow.
My worry time: every day at ____ : ____ for ____ minutes
| Worry | Time | Still a worry? |
|---|---|---|
| yes / no | ||
| yes / no | ||
| yes / no | ||
| yes / no | ||
| yes / no | ||
| yes / no | ||
| yes / no | ||
| yes / no | ||
| yes / no | ||
| yes / no | ||
| yes / no | ||
| yes / no |
Free printable from Overthinking.today
Circle of control
Write each thing on your mind in the ring where it belongs.
What’s weighing on me
One step I’ll take
Free printable from Overthinking.today
Conversation replay
For a conversation that keeps playing in your head.
What was actually said or done (only what a camera would record)
The moment that keeps replaying
What I’m afraid they think
The same scene told by a fly on the wall, using my name instead of “I”
What I remember about what the others said
Closing it: ☐ nothing to fix ☐ one thing for next time ☐ one small repair
Free printable from Overthinking.today
Night brain dump
Keep this by the bed. Write everything, then sort it.
Everything on my mind, one per line
Tomorrow (when, where, first step)
Parked for worry time
Just thoughts: no action
Free printable from Overthinking.today
Decision card
Score each option 1 (poor) to 5 (great) on what matters, then decide by your date.
The decision
| What matters (and how much: 1–3) | Option A | Option B | Option C |
|---|---|---|---|
Good enough means
I’ll decide by: ______________ I’m choosing: ______________________
Free printable from Overthinking.today
Prefer to type? Use the interactive tools: most of them print your answers too.
When to get help
These are self-help tools, not medical advice or a diagnosis. Talk to a doctor, or one of the lines below, if:
- the thoughts stop you sleeping, working or seeing people most days;
- you feel low or hopeless most of the time, or you have thoughts of harming yourself;
- the thoughts feel unwanted and push you to check things or ask for reassurance again and again. OCD involves unwanted, intrusive thoughts that keep coming back, and compulsions such as asking for reassurance or checking. The NHS says it is important to get help if it has a significant impact on your life.
Free, confidential lines
- US:988 Suicide & Crisis LifelineCall or text 988Free and confidential, 24/7. You can also chat at 988lifeline.org.
- UK & Ireland:Samaritans116 123Free to call, day or night.
- UK:NHS 111111, mental health optionUrgent help from the NHS when it is not an emergency.
If someone's life is at risk, call 999 or go to A&E. For urgent help in the UK, use NHS 111 online or call 111 and choose the mental health option. In the US, in life-threatening situations, call 911. Elsewhere, call your local emergency number.
Sources
- Symptoms - Obsessive compulsive disorder (OCD). NHS. nhs.uk
- Where to get urgent help for mental health. NHS. nhs.uk
- Suicide Prevention. National Institute of Mental Health (NIMH). nimh.nih.gov
- 988 Suicide & Crisis Lifeline. 988 Suicide & Crisis Lifeline. 988lifeline.org
- Contact a Samaritan. Samaritans. samaritans.org
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