Reflecting on Capacity- A workbook for burnt out autistic and ADHD adults

If everything feels like too much, this is for you

A gentle, structured workbook for autistic and ADHD burnout and capacity overwhelm.

You might be here because:

• things that used to be manageable now feel impossible
• even small tasks feel overwhelming or “too much”
• you keep thinking you’re behind, inconsistent or failing
• you’re exhausted but still feel like you should be doing more
• rest doesn’t actually feel restful

If that sounds familiar, it's often not a motivation problem, it's a capacity problem.

And when you’re autistic or ADHD, capacity doesn’t just fluctuate, it can drop suddenly and leave us feeling frustrated and confused.

This workbook is not about:

• pushing through burnout
• becoming more productive
• fixing yourself

It is about:

• understanding your capacity in real terms
• recognising when you’re approaching overload
• responding earlier, not later
• reducing the shame that builds when everything feels too hard

This workbook is designed for moments when:

• you’re close to shutdown or already in it
• you can’t tell what you need anymore
• everything feels equally important or impossible
• you want relief, not more thinking tasks

It helps you:

• identify what state you’re in (without overthinking it)
• understand your current capacity level
• choose one small next step instead of spiralling into overload
• reduce the “I should be doing more” loop

This is not a workbook you complete in one sitting. It is something you return to when things feel hard. Some people use it daily for a while. Others only when they hit capacity limits. Both are valid.