The Regulation Toolkit | Emotional Regulation Workbook for Adults | ADHD & Autism Coping Skills Worksheets PDF

Some days your brain is a calm lake. Other days it goes from fine to full kettle-scream in the time it takes to answer one email 🫖

The Regulation Toolkit is a fill-in workbook for ADHD, autistic and AuDHD adults who want a plan for overload days, written by the person who actually lives in their body: you. Map your early warning signs, figure out what fills your cup, test resets that work through your senses (not willpower), and build a one-page plan you can stick on the fridge or hand to someone you trust.

15 pages in US Letter and A4: start here, my warning lights (green, amber, red), what fills my cup, the pause menu, my reset menu, sensory first-aid kit, name it (with a word bank for feelings more specific than "bad"), check the facts, riding the wave, asking for what I need (fill-in scripts for work, home and friends), after the storm, my regulation plan, weekly check-in, and cut-out wallet cards for when talking is hard.

The ideas are inspired by everyday coping-skills approaches and written in plain, non-clinical language. Fill it in on a calm day so it's ready when you need it 💛

Print what you need, as often as you like, or write on it in GoodNotes, Notability or Xodo.

Made by Alice Market Creative with AI assistance: the cover and page illustrations were created with AI image-generation tools, and the writing was drafted with AI help, then reviewed and edited by the seller. Personal use, or pick a professional license below. A self-reflection and planning tool, not therapy, medical or mental health advice.

License options:

• Personal use ($8): for you and your own household.
• Clinician / Educator ($25): one therapist, counselor, coach, OT, teacher or job coach. Use it with all your own clients or students, unlimited copies.
• Practice / School ($69): up to 5 named professionals at one practice, school or clinic, plus one copy on your shared drive. Bigger team? Reply to your receipt for a quote.

Professional licenses include a short license certificate. Please don't post the files publicly or resell them.