Neurodivergent Burnout Recovery & Regulation Workbook

A gentle, 50-page self-paced guide for ADHD and Autistic adults navigating burnout — at your own pace, in your own way.

$14.99 — Instant PDF Download

"Recovery is not about returning to who you were before burnout.
It is about building a version of your life that is sustainable
for the nervous system you actually have."

What's inside

Burnout Check-In — 7 rating scales to assess where you are right now
Burnout Timeline — map the months leading up to your current state
Masking Cost Calculator — identify what's draining your energy invisibly
Energy Drain Audit — people, environments, and tasks that cost the most
Your Non-Negotiable Needs — written prompts for every sensory and social area
Boundary Mapping — what to say no to and who to tell
Nervous System Regulation Toolkit — sensory, cognitive, and social strategies
Your Personal Regulation Ladder — hyperactivated → window → shutdown
Energy Budget Framework — spending less on what costs the most
Minimal Viable Day — the floor, not the ceiling
Joy & Identity Recovery — reclaiming what burnout stripped away
Weekly Trackers — energy, masking load, regulation strategies (4 weeks)

The 7 sections

Mapping Your Burnout

Where you are right now

Understanding Your Patterns

Triggers, masking, energy drain

Building Your Safety Net

Supports, boundaries, needs

Nervous System Toolkit

Regulation strategies that fit you

Sustainable Rhythms

Design a life with fewer spikes

Joy & Identity Recovery

Reclaim who you are

Weekly Trackers

4 weeks of planning pages

This workbook is for you if

You were recently diagnosed with ADHD or Autism as an adult
You've been masking for years and finally hit a wall
Standard productivity advice leaves you more depleted, not less
You've tried therapy or journaling but nothing was built for your neurology
You need a structured starting point, not more overwhelming advice
You need something you can put down and come back to

Not ready to buy? Get the free Minimal Viable Day worksheet.

One page. The most useful exercise from the workbook. No strings — just send it to yourself.

We'll email you the worksheet and nothing else.

What format is it?: A PDF you can print or fill in digitally with any PDF reader (Preview, Adobe, Notability, GoodNotes).
How long is it?: 50+ pages. You do not need to complete it in order or finish it at all. Use what helps.
Do I need a diagnosis?: No. If you relate to the experience, the workbook is for you.
Is this therapy?: No. This is a self-guided companion tool. It does not replace professional care.
What if it's not right for me?: Reply to your Stripe receipt email within 7 days and we'll refund you in full. See our refund policy.

Ready to start at your own pace?

Instant download. No subscription. No app. Just a workbook built for your nervous system.

Get the Workbook — $14.99 →