Regulate Guide Workbook

A small comment lands like a punch and you spend the next three hours replaying it.

Someone says something offhand and it floors you. A minor setback tips into a whole day written off. You react in seconds, then replay it for hours, wishing you’d handled it differently.

You’re not too sensitive. You’re not too much. Emotional intensity is a well-documented part of ADHD feelings often arrive faster, land harder, and take longer to settle. Most people get a gap between the trigger and the reaction. You often don’t.

REGULATE is a 5-day guide + workbook that helps you build that gap catching the wave earlier, riding it more safely, and recovering faster afterwards.

What’s inside:

• Day 1: Why it hits so hard rejection sensitivity, the instant flood, the long tail

• Day 2: Name It To Tame It why specific labels lower intensity

• Day 3: The 90-Second Rule what to do before you respond

• Day 4: Know Your Kindling why the same comment lands differently on different days

• Day 5: Repair, Don’t Spiral what to do in the hour after you react Includes a full companion workbook with daily fill-in pages, a naming-practice tracker, and a printable Toolkit card.

Please note: this is a practical self-help guide  not therapy, diagnosis, or treatment, and not a substitute for professional support. If your emotions feel unmanageable or things have felt heavy for a long time, please speak to your GP or a mental health professional. Support details are included inside the guide.

Part of the Nudge Theory Co. collection  small nudges, real change.