Regulated. A Nervous System Guide book for ADHD

The Regulated Workbook – Volume 1

PDF Download 28 pages

A nervous system guide for ADHD, burnout, and overstimulation

This workbook is a practical, nervous-system–informed guide designed for people who feel overstimulated, emotionally exhausted, or stuck in cycles of burnout, particularly those with ADHD.

Rather than asking you to fix yourself, this guide helps you notice patterns, understand what’s happening in your body, and gently build regulation through awareness, transitions, and environmental support.

Inside, you’ll find:

• Clear explanations of overstimulation, burnout, regulation, and transitions
• Simple “Then vs Now” reflections to track change without pressure
• Nervous system check-ins for work, home, and social settings
• Tools to identify sensory stacking and reduce overload
• Guidance on interoception (noticing internal signals)
• Prompts that support regulation before collapse happens
• Language that validates lived experience, not pathology

This workbook is:

• ADHD-friendly and non-overwhelming
• Designed to be dipped into, not completed perfectly
• Suitable for adults, parents, partners, and late-diagnosed ADHDers
• Grounded in neuroscience, nervous system regulation, and real-life application

The pages that follow are invitations, not requirements.

Take what’s useful. Leave what isn’t.

Even small moments of awareness matter.

Format: PDF download

Length: 28 pages

Use: Personal reflection, coaching support, or alongside therapy

Volume 1 is an introduction, a place to slow down, listen inward, and begin regulating with compassion rather than force.