Gratitude Workbook + Journal | ND-Friendly Guide

The Gratitude Workbook + Journal

Gratitude can be both powerful and grounding—but for many neurodivergent people, traditional gratitude practices don’t always fit. This resource was created to make gratitude more accessible, flexible, and affirming for Autistic and ADHD adults, as well as for clinicians and coaches who want to support sustainable gratitude practices with their clients.

The Gratitude Workbook + Journal brings together psychoeducation and practice: a 103-page workbook that explores the science of gratitude through a neurodivergent lens, and a companion 28-day journal filled with prompts to help you integrate gratitude into everyday life.

Developed by Dr. Megan Anna Neff, a neurodivergent psychologist, this resource blends research, visuals, and reflection exercises in a highly engaging, user-friendly format.

Inside the Workbook

✦ Clear, visual explanations of why gratitude benefits mental health and well-being
✦ Reflections on gratitude’s unique challenges for ADHD and autistic people
✦ Practical strategies for adapting gratitude practices to fit neurodivergent needs
✦ Visual tools and examples to support building a sustainable practice

Inside the Journal

✦ A 28-day gratitude practice with daily and weekly prompts
✦ Exercises that move beyond “list three things” to create meaningful, personalized reflection
✦ Undated templates you can return to anytime, in print or digital format

This workbook + journal is an invitation to build gratitude habits that feel authentic and doable—transforming gratitude from a pressure-filled “should” into a supportive practice that meets you where you are.

🗂️ Logistical Details

⚠️ Please note that this is for personal use only. If you’d like to share this resource with clients you can purchase the Clinical and Coaching Version, which enables you to use this workbook with clients.

⚠️ Mental Health Disclaimer: This neurodivergent workbook is intended for educational purposes only. It is not a substitute for professional medical or mental health advice, diagnosis, or treatment. If you have concerns about your health or well-being, please consult a qualified healthcare or mental health professional.

📥 Digital Download 📥

Please note this is a digital download only and no products will be shipped or mailed to you. We recommend creating an account when you checkout to ensure you can easily access this workbook at any time and any future updates to this workbook.

✍️ Using Your Workbook Digitally

On an iPad or Tablet. You can open the PDF in an app like GoodNotes, Notability or Noteshelf → write directly on the pages with a stylus or keyboard. These apps allow typing, highlighting, and handwriting with an Apple Pencil. You just import your PDF workbook, and it becomes “fillable” by writing or typing.
On a Computer. If you’re on a computer, you can type your reflections right onto the workbook pages by opening the PDF in Adobe Reader (free) or another PDF viewer. Some people also like to keep a separate digital journal or Word/Google Doc open alongside the workbook, copying over prompts and writing more freely there.