A practical worksheet to understand your neurodivergent profile and plan supportive next steps (Teens)

 

Mental Health Counselling Geelong.

 

This worksheet is for teens (and the adults who support them). You can use it on your own, or bring it into a counselling session.

 

A quick note on safety: Learning about neurodivergence can bring up big feelings (relief, grief, anger, confusion).

 

If you notice you’re becoming more activated, pause and use the grounding options on Page 3.

 

If you are in immediate danger or need urgent support, contact your GP, Lifeline on 13 11 14, or emergency services.

 

 

Important: This worksheet is not a diagnosis and does not replace assessment by a psychiatrist or other qualified professional. It is designed to help you explore your experiences and support self-understanding, including validating your own identification if that feels right for you.

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What’s inside?
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• A clear, grounded overview of neurodiversity (ADHD, Autism and AuDHD)
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• A “labels” reflection section to help you explore what fits for you (without pressure)
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• A focus-area picker (burnout, sensory overload, executive functioning, emotions, masking, relationships, work/study) so you don’t have to do everything at once
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• A traits map to identify patterns, strengths, and the supports that actually help you function
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• A nervous system + overload check-in (0–10 scale) with early warning signs and a 5‑minute reset menu
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• An executive functioning page to break stuck tasks into doable next steps (with practical scaffolding ideas)
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• A masking and self-compassion section to reflect on cost vs benefit, and what you want from therapy
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• A simple “next steps” prompt to help you plan support at home, school, and in counselling

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Understanding ADHD, Autism and AuDHD

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ADHD, Autism and AuDHD are different ways a brain and nervous system can be wired.

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ADHD often involves differences in attention regulation, motivation, impulsivity and activity level. Many people with ADHD can focus deeply on things that interest them, and struggle more with tasks that feel boring, unclear, or too big.

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Autism often involves differences in sensory processing, social communication, predictability needs and energy management. Many autistic people experience the world as louder, brighter, more intense, or more draining.

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AuDHD is a term many people use when they identify with both ADHD and Autism. Sometimes traits can look like they “pull in opposite directions” (for example, craving novelty while also needing predictability), which can make it harder to recognise.

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This worksheet is designed to help teens (and the adults who support them) make sense of patterns, reduce overwhelm, and plan practical supports at home, at school, and in counselling.

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Download the worksheet:

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