Neurodivergent Burnout Recovery & Regulation Workbook
A gentle, 50-page self-paced guide for ADHD and Autistic adults navigating burnout — at your own pace, in your own way.
$14.99 — Instant PDF Download
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Launch discount: use code LAUNCH50 at checkout for 50% off — first 25 buyers only.
"Recovery is not about returning to who you were before burnout.
It is about building a version of your life that is sustainable
for the nervous system you actually have."
What's inside
- Burnout Check-In — 7 rating scales to assess where you are right now
- Burnout Timeline — map the months leading up to your current state
- Masking Cost Calculator — identify what's draining your energy invisibly
- Energy Drain Audit — people, environments, and tasks that cost the most
- Your Non-Negotiable Needs — written prompts for every sensory and social area
- Boundary Mapping — what to say no to and who to tell
- Nervous System Regulation Toolkit — sensory, cognitive, and social strategies
- Your Personal Regulation Ladder — hyperactivated → window → shutdown
- Energy Budget Framework — spending less on what costs the most
- Minimal Viable Day — the floor, not the ceiling
- Joy & Identity Recovery — reclaiming what burnout stripped away
- Weekly Trackers — energy, masking load, regulation strategies (4 weeks)
The 7 sections
1
Mapping Your Burnout
Where you are right now
2
Understanding Your Patterns
Triggers, masking, energy drain
3
Building Your Safety Net
Supports, boundaries, needs
4
Nervous System Toolkit
Regulation strategies that fit you
5
Sustainable Rhythms
Design a life with fewer spikes
6
Joy & Identity Recovery
Reclaim who you are
7
Weekly Trackers
4 weeks of planning pages
This workbook is for you if
- You were recently diagnosed with ADHD or Autism as an adult
- You've been masking for years and finally hit a wall
- Standard productivity advice leaves you more depleted, not less
- You've tried therapy or journaling but nothing was built for your neurology
- You need a structured starting point, not more overwhelming advice
- You need something you can put down and come back to
Not ready to buy? Get the free Minimal Viable Day worksheet.
One page. The most useful exercise from the workbook. No strings — just send it to yourself.
We'll email you the worksheet and nothing else.
Common questions
- What format is it?
- A PDF you can print or fill in digitally with any PDF reader (Preview, Adobe, Notability, GoodNotes).
- How long is it?
- 50+ pages. You do not need to complete it in order or finish it at all. Use what helps.
- Do I need a diagnosis?
- No. If you relate to the experience, the workbook is for you.
- Is this therapy?
- No. This is a self-guided companion tool. It does not replace professional care.
- What if it's not right for me?
- Reply to your Stripe receipt email within 7 days and we'll refund you in full. See our refund policy.