ADHD Emotional Regulation Workbook
Understand your emotions. Respond with clarity. Feel more in control.
Emotional regulation is one of the most challenging and misunderstood parts of ADHD.
This short, practical workbook gives you ADHD-friendly tools to understand what’s happening emotionally and respond with more calm and clarity.
Does it feel like your emotions go from zero to one hundred?
If you have ADHD, emotional reactions can feel fast, intense, and hard to interrupt. You might know what you want to say or do, but in the moment, your emotions take over.
You may recognise this:
Small things triggering big reactions
Frustration quickly turning into overwhelm
Replaying conversations long after they happen
Feeling ashamed of how strongly you react
Struggling to calm down once emotions kick in
This isn’t a personal failing. It’s how ADHD affects emotional processing.
When emotional regulation is unsupported:
Emotions escalate before you can catch them
Impulsive reactions you later regret
Emotional exhaustion and self-criticism
Tension in relationships
Feeling out of control or “too much”
When you understand and support your emotions:
Earlier awareness of emotional shifts
More space between feeling and reacting
Clearer language for what’s going on inside
Calmer, more honest communication
Greater confidence handling difficult moments
What this workbook helps you with
Understanding why emotions feel so intense with ADHD
Spotting emotional shifts earlier
Reducing impulsive emotional reactions
Responding with more intention and less self-blame
Feeling more confident handling difficult moments
This is small, practical support you can come back to whenever emotions feel loud.
What’s inside the workbook
Designed to be used in short bursts, not all at once
How ADHD affects emotional regulation
Identifying and naming emotions earlier
Simple techniques for intense emotions
Mindfulness and emotional resilience
Lifestyle support for emotional stability
Communication and relationships
Your personal emotional regulation plan
This workbook is for you if:
You’re a late-diagnosed adult with ADHD
Emotional overwhelm affects your confidence or relationships
You want practical tools, not vague advice
You’re tired of blaming yourself for emotional reactions
You want progress without burnout or perfection
No journalling experience required. No pressure to do everything at once.
ADHD Emotional Regulation Workbook
A simple, supportive place to start
For £6, you get a clear, ADHD-friendly workbook you can use at your own pace, return to whenever you need, and keep as a steady emotional support tool.
No overwhelm. No pressure. Just something useful.
Your purchase is backed by a 30 Day money back Guarantee
"Hi, I’m Laurence, a certified ADHD Coach and host of the ADHD Goals Podcast. I am passionate about helping individuals navigate the unique challenges and harness the strengths of ADHD."
"Spend a full 30 days using this workbook and if you're not 100% satisfied for any reason, we'll issue a full refund.
Frequently Asked Questions:
Is this workbook suitable if I’ve just been diagnosed with ADHD?
Yes. This workbook is designed to be accessible whether you’re newly diagnosed or have known about your ADHD for years. It focuses on understanding emotions and building supportive responses, not on how much you already know about ADHD. You can start wherever feels most helpful.
How long does it take to complete the workbook?
There’s no set timeframe. You can work through it in short sections, dip into specific exercises when emotions feel difficult, or take it at your own pace over time. It’s designed for real life, not perfect consistency.
Is this therapy or a replacement for professional support?
No. This workbook is not therapy and doesn’t replace professional support. It’s a practical, self-guided resource that helps you understand your emotions and build everyday emotional regulation skills alongside whatever other support you have. Many people use it as a gentle, affordable starting point.
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