The ADHD-Friendly Emotional Regulation Workbook
Regulate, Don’t Suppress
CA$24.00CA$12.00
The ADHD-Friendly Emotional Regulation Workbook
If you have ADHD, your emotions likely don’t show up politely — they show up big. One small frustration can turn into overwhelm. A simple disagreement can feel like rejection. A minor change in plans can derail your whole day.
This isn’t because you’re dramatic — it’s because ADHD brains experience emotions more intensely, and the regulation system has to work harder.
The Emotional Regulation Workbook is a guided, 24-page, ADHD-friendly resource that teaches you how to understand, process, and regulate your emotions without shutting them down.
Instead of forcing yourself to “get over it,” you’ll learn skills to:
Notice what you’re feeling
Understand what triggered it
Work with the emotion instead of fighting it
Return your body + mind to a regulated state
Inside, you’ll learn how to sit with emotions without getting overwhelmed, using structured reflection and body awareness practices.
What’s Inside
✅ What emotions are and why they feel so intense for ADHD brains
✅ Step-by-step instructions for sitting with emotions rather than avoiding them
✅ Emotion identification tools, including a full emotion wheel
✅ Reflection prompts to understand triggers and patterns
✅ Body-based grounding strategies, including body scan and calm place meditations
✅ Self-compassion practices to replace harsh self-talk
✅ The “Expansion Process” for processing difficult feelings without shutdown or overload
✅ “Cope Ahead” planning worksheets for stressful situations
✅ Pleasant activity menus + mastery-building strategies for emotional resilience
Why This Workbook Works for ADHD
ADHD emotions are fast, strong, and physical.
This workbook helps with the exact struggles ADHD adults experience:
ADHD Challenge | How This Workbook Helps |
|---|---|
Emotional overwhelm hits suddenly | Step-by-step “pause, label, regulate” process |
Feeling flooded in conflict | Scripts + reflection prompts to respond instead of react |
Shutdowns when emotions get too intense | Grounding + body scan tools to re-regulate |
Harsh self-talk spirals | Self-compassion exercises to break the criticism loop |
Avoiding feelings until they explode | “Sitting with emotions” routine to release steadily |
This is not “just journal about it.”
This is practice-based emotional skill-building — the kind ADHD brains benefit from most.
Who This Is For
This workbook is for adults who:
Have ADHD or emotional dysregulation
Feel things “too much” and “too fast”
Want to break shutdown / overwhelm cycles
Are in therapy and want something to use between sessions
Want emotional tools that are clear, structured, and actionable
Practical Details
📥 Format: Digital PDF Workbook
🖨️ Use: Print or fill digitally
🔒 Personal use only
⚖️ Not a substitute for therapy (but works great alongside it)
NO REFUNDS ON DIGITAL DOWNLOADS