The Capacity-Based Realistic Goal Setting Workbook for Military and Neurodivergent Families

CAPACITY-BASED REALISTIC GOAL SETTING WORKBOOK

A trauma-informed digital workbook for military families,
neurodivergent households, and anyone navigating burnout,
executive dysfunction, or unpredictable routines.

Created by Nikkia Dowling, Founder of Mindmental, this workbook
offers a gentle, capacity-based approach to setting goals that
actually fit your life. Instead of pushing productivity or rigid
systems, this guide helps you create realistic goals that honor
your energy, emotional bandwidth, and lived experience.

Designed specifically for military families, neurodivergent adults,
caregivers, and high-stress households, this workbook provides
structure without pressure—making it easier to stay consistent,
grounded, and supported.

Click Below to View Sample Pages (6‑Page Preview PDF)
Opens in a new tab.

Capacity-Based Realistic Goal Setting Workbook Sample

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WHAT YOU’LL LEARN

✓ How to set goals based on capacity, not perfection
✓ How to break goals into realistic, sustainable steps
✓ How to identify emotional, sensory, and environmental needs
✓ How to create routines that adapt to military life and
neurodivergent rhythms
✓ How to reduce overwhelm using trauma-informed prompts
✓ How to recognize when “later” means “I don’t have capacity”

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WHAT’S INSIDE

✓ Capacity check-ins (assess where you actually are)
✓ Step-by-step goal-setting framework
✓ Reflection prompts for clarity and self-awareness
✓ Gentle planning pages
✓ Progress tracking without shame or pressure

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PERFECT FOR

✓ Military spouses and families navigating deployments, PCS,
or reintegration
✓ Neurodivergent adults (ADHD, autism, AuDHD)
✓ Parents and caregivers managing invisible labor
✓ Anyone rebuilding after burnout or chronic stress
✓ People who want a softer, more sustainable approach to goals

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PRODUCT DETAILS

→ 85-page comprehensive workbook
• 62 pages of guided content and frameworks
• Acronym reference list
• 10 note pages for reflection
→ Digital PDF download
→ Instant access after purchase
→ Printable version (fill in by hand)
→ Fillable version coming soon (early buyers get it FREE)
→ Works on tablets, phones, or printed

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LAUNCH PRICING

$21 (Regular $27)

LAUNCH SPECIAL – Ends Feb 9

Buy now and get the fillable version FREE when it’s ready—
A thank you for being an early supporter.

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This workbook helps you create goals that feel doable,
compassionate, and aligned with your real life—not someone
else’s expectations.

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REFUND POLICY

This is a digital download. Once you’ve accessed your workbook, all sales are final.

That said, I’m here to support you:

• Having technical issues? Email me and I’ll get it resolved quickly.
• Not what you expected? Reach out within 7 days and we’ll talk through options.
• Unsure before buying? I’m always happy to answer questions so you can make the best choice for your needs.

I created this workbook to genuinely support military families and neurodivergent households. If something isn’t right, let’s talk about it.

Email: hello@mindmental.co