ADHD Better: A Neurodivergent-Informed Guide to Regulation, Recovery, and Sustainable Strategies

ADHD Better | A Neurodivergent-Informed Guide to Regulation, Recovery & Sustainable Strategies

Phase 3 of the Self-Work Journey™: From Surviving to Strategizing — One Module at a Time.

You've been told to try harder. Make better lists. Just focus.

But if you have ADHD — or suspect you might — you already know that advice doesn't work. Not because you're not trying. Because your brain is wired differently, and it deserves strategies built for the way it actually works.

ADHD Better is a 280-page, 30-module clinical workbook written by Dr. Sheena Ford, Ph.D., LPC — a licensed professional counselor specializing in neurodivergent-affirming care. This is not a quick-fix PDF. It's a comprehensive therapeutic resource built on five evidence-based frameworks: CBT, DBT, Somatic & Body-Based approaches, Polyvagal Theory, and Trauma-Informed Care.

🧭 Choose Your Path — Start Where You Are

You don't have to read this cover to cover. Six guided entry paths help you begin exactly where you need to:

• Path A — I struggle with getting things done (Executive Function)
• Path B — I'm emotionally exhausted (Emotional Regulation)
• Path C — Relationships and social stuff are hard (Social & Relational)
• Path D — I can't regulate my nervous system (Regulation & Recovery)
• Path E — I need practical systems that work (Behavioral Strategies)
• Path F — I have a specific problem right now (Targeted Modules)

📚 What's Inside — 30 Modules Across 6 Sections:

Section 1 — Foundational Patterns Hyper-Productivity & Collapse • Motivation vs Initiation • Productivity vs Consistency

Section 2 — Executive Function Challenges Time Blindness • Body-Based Initiation • Time Containers vs To-Do Lists • MVP: Minimal Viable Progress • Body Doubling • Task Switching • Decision Fatigue • Working Memory • Planning Multi-Step Tasks

Section 3 — Regulation & Recovery Planned Recovery • Sleep & the Nervous System • Stop-Before-Collapse Ritual • Hyperfocus Crash Management • Sensory Overload & Understimulation

Section 4 — Emotional Regulation Rejection Sensitive Dysphoria (RSD) • Emotional Flooding • Delayed Emotional Processing • Shame Spirals & Self-Criticism

Section 5 — Social & Relational Conversational Inattention • Auditory Processing Strain • Masking & Unmasking Exhaustion • Social Battery Depletion • Waiting Mode Paralysis

Section 6 — Behavioral Strategies & Environment Revenge Bedtime Procrastination • Object Permanence & Visual Cues • Notification Management • Dopamine-Seeking vs Dopamine Regulation

+ 4 Appendices: Quick Reference Guide • When to Seek Professional Help • Resources & Further Reading • Comprehensive Research References

✅ Every Module Includes:

• "Does This Sound Like You?" reflection checklist
• Five therapeutic approaches applied to each topic
• Implementation checklist
• Gentle reflection prompt
• Closing reframe
• Research references

This Workbook Is For You If:

• You've been diagnosed with ADHD and want more than a medication conversation
• You've been treated for anxiety but something still doesn't fit
• You're a neurodivergent adult who has never seen yourself in a self-help resource
• You're a clinician looking for a structured, multi-modality client resource

This workbook is a therapeutic support tool and is not a substitute for professional mental health treatment.

— Dr. Sheena Ford, Ph.D., LPC | The Self Work Studio

📥 Instant Digital Download — 280-page PDF, US Letter format