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The Adult ADHD Self-Care Handbook: 21 Simple Strategies to Help Regulate Emotions, Navigate Relationships and Transform Sleep and Nutrition for a Calmer, ...
Imagine a guide that truly gets the emotional side of ADHD – the part that’s so often overlooked.
We hear plenty about time management struggles and disorganization.
But what about the deep emotional challenges that come with ADHD?
The sting of rejection sensitivity that leaves you drained. The overwhelm in noisy, crowded spaces. The anxiety over phone calls, small talk, or social gatherings. The silent strain ADHD puts on relationships.
Imagine finding real support for the exhaustion of masking your true self all day long. For the perfectionism that leads to burnout. For those days when self-esteem is in short supply and setting healthy boundaries feels impossible.
Where’s the compassionate, practical advice for that side of ADHD?
It’s right here.
From the author of the #1 Bestselling ADHD Organizing and Cleaning Solutions comes The Adult ADHD Self-Care Handbook – a down-to-earth, empathetic guide to navigating the emotional challenges of ADHD while staying true to who you are.
This practical guide is packed with easy-to-follow self-care strategies designed specifically for adults with ADHD.
Inside, you'll discover how
Effectively manage your energyNavigate Rejection Sensitive DysphoriaBegin your journey toward authentic self-expression and unmaskingLearn to boost your self-esteem and maintain healthy boundariesImprove communication and relationshipsMaster social interactions and small talkOptimize your nutrition specifically for ADHDEnhance your sleep qualityIncorporate gentle exercise routines to boost your mood and energy
Worried this book might just add to the overwhelm? It won’t. Each chapter is written with your ADHD brain in mind, with relatable, engaging chapters, funny ADHD memes and quotes and bite-size practical tools you can use right away.
Life doesn’t come with a manual for managing the overwhelm, emotional rollercoasters, and energy crashes…
But this book comes pretty close.
It’s time to stop surviving and start thriving. Grab your copy of the Adult ADHD Self-Care Handbook today and take the first step toward a calmer, more confident you.
Here’s what readers are
⭐⭐⭐⭐⭐ “I love this book! As someone who was diagnosed with ADHD as an adult, I have felt let behind by other ADHD books. This one felt it was written for me! It is full of helpful advice and information for any adult living with ADHD.”
⭐⭐⭐⭐⭐ This is an AWESOME handbook for ADHD self-care. Very practical and applicable to my daily life... This book gets it!!!
⭐⭐⭐⭐⭐ “If you’ve ever felt overwhelmed, drained, or like you’re constantly playing catch-up, this book is for you. It’s the practical self-care manual every ADHD adult needs.”
⭐⭐⭐⭐⭐ “This was a game-changer for me.
We hear plenty about time management struggles and disorganization.
But what about the deep emotional challenges that come with ADHD?
The sting of rejection sensitivity that leaves you drained. The overwhelm in noisy, crowded spaces. The anxiety over phone calls, small talk, or social gatherings. The silent strain ADHD puts on relationships.
Imagine finding real support for the exhaustion of masking your true self all day long. For the perfectionism that leads to burnout. For those days when self-esteem is in short supply and setting healthy boundaries feels impossible.
Where’s the compassionate, practical advice for that side of ADHD?
It’s right here.
From the author of the #1 Bestselling ADHD Organizing and Cleaning Solutions comes The Adult ADHD Self-Care Handbook – a down-to-earth, empathetic guide to navigating the emotional challenges of ADHD while staying true to who you are.
This practical guide is packed with easy-to-follow self-care strategies designed specifically for adults with ADHD.
Inside, you'll discover how
Effectively manage your energyNavigate Rejection Sensitive DysphoriaBegin your journey toward authentic self-expression and unmaskingLearn to boost your self-esteem and maintain healthy boundariesImprove communication and relationshipsMaster social interactions and small talkOptimize your nutrition specifically for ADHDEnhance your sleep qualityIncorporate gentle exercise routines to boost your mood and energy
Worried this book might just add to the overwhelm? It won’t. Each chapter is written with your ADHD brain in mind, with relatable, engaging chapters, funny ADHD memes and quotes and bite-size practical tools you can use right away.
Life doesn’t come with a manual for managing the overwhelm, emotional rollercoasters, and energy crashes…
But this book comes pretty close.
It’s time to stop surviving and start thriving. Grab your copy of the Adult ADHD Self-Care Handbook today and take the first step toward a calmer, more confident you.
Here’s what readers are
⭐⭐⭐⭐⭐ “I love this book! As someone who was diagnosed with ADHD as an adult, I have felt let behind by other ADHD books. This one felt it was written for me! It is full of helpful advice and information for any adult living with ADHD.”
⭐⭐⭐⭐⭐ This is an AWESOME handbook for ADHD self-care. Very practical and applicable to my daily life... This book gets it!!!
⭐⭐⭐⭐⭐ “If you’ve ever felt overwhelmed, drained, or like you’re constantly playing catch-up, this book is for you. It’s the practical self-care manual every ADHD adult needs.”
⭐⭐⭐⭐⭐ “This was a game-changer for me.
212 pages, Kindle Edition
Published January 21, 2025
278 people are currently reading
61 people want to read
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Displaying 1 - 8 of 8 reviews
April 9, 2025
5+ stars (6/10 hearts). I came across this book by accident—after finishing a poetry ARC on BookSirens, the system recommended some other books to me. I usually ignore that email but I chose to glance over it this time... and this handbook was on the list. I don't have any official ADHD diagnosis but I have a lot of symptoms (and it runs in the family), so I thought I may be able to pick up a few useful ideas.
Well, I was blown away. I started reading it just like that before bed one night and ended up reading into the wee hours of the morning because I couldn't put it down. It brought me to tears to finally see my feelings and experiences put in words! To realize I wasn't alone, and best of all, that there were REAL REASONS and explanations for weird stuff I did! It was absolutely amazing.
I also just really appreciated this book in general. It was quick and easy to read, but thorough and interesting. I liked all the reflection questions and how the guide merged encouragement and validation. This book covered emotions, relationships, sleep, and food, touching on a lot of the most difficult parts of life for me and offering real solutions and ideas. I wholly intend to read it again and look forward to more books by this author!
*I received a complimentary copy of this book for promotional purposes. I was not required to write a positive review. These are my honest thoughts and opinions.*
Well, I was blown away. I started reading it just like that before bed one night and ended up reading into the wee hours of the morning because I couldn't put it down. It brought me to tears to finally see my feelings and experiences put in words! To realize I wasn't alone, and best of all, that there were REAL REASONS and explanations for weird stuff I did! It was absolutely amazing.
I also just really appreciated this book in general. It was quick and easy to read, but thorough and interesting. I liked all the reflection questions and how the guide merged encouragement and validation. This book covered emotions, relationships, sleep, and food, touching on a lot of the most difficult parts of life for me and offering real solutions and ideas. I wholly intend to read it again and look forward to more books by this author!
*I received a complimentary copy of this book for promotional purposes. I was not required to write a positive review. These are my honest thoughts and opinions.*
January 13, 2026
Covers a lot of the general self-care advice, but tweaked and framed in a way that's more helpful for neurodivergent minds. I was expecting more of a list format, because the subtitle said " 21 simple strategies." Instead, it was more like twenty-some chapters, each covering various areas of self-care. Still good information though!
April 20, 2025
So helpful! I felt so understood as I read through this workbook. Not only does she explain things in a very easy and relatable way but she also answers your questions before you have to ask them. The journal prompts are a great way to get started journaling. I love the quotes and silly images throughout. It feels like realistic advice and I’ve definitely incorporated some into my life.
February 13, 2025
Easy To Consume & A Few Critiques
Overall, this is a good resource for ADHD self-care. It definitely has an ADHD brain in mind in the sense of how it doesn’t have a lot of fluff and gets straight to the point. I’m not big on journaling but I used some prompts scattered throughout the book as conversation topics between myself and my 11 year old son (both ADHD).
A few critiques as a late diagnosed adult woman with ADHD:
-There is a heavy trend of journaling recommendations throughout several topics in the book, like mental decluttering, self reflection, tracking nutrition/water intake, etc. I would’ve liked to see some alternatives as one of my struggles is remembering to journal in the moments mentioned where it would be an appropriate solution. I lose my journal, amongst other things, and if my mind is so cluttered trying to prioritize tasks, remembering to journal in those moments is unrealistic in my experience.
-There is a topic on connection and social situations. I had a few concerns with the suggestions to be more engaged. A few main examples were maintaining eye contact and specific body language. While I agree to a certain extent, I would say this is encouraging masking more than anything. And on a topic regarding building connections and thriving in social situations (where you potentially would be meeting new people), it doesn’t feel authentic. I would’ve liked to hear about ways to harness the discomfort of eye contact and still/attentive body language that most of us with ADHD feel. I feel as though there are solutions to both build connections and also be true to how we feel and react in those social situations. Also, my hearing drowns out immediately when I start forcing myself to focus on eye contact and how my body responds when someone is talking. I will literally miss half of their conversation
-Lastly, some of the suggestions felt a bit childish for being an adult handbook. For example, the parts on staying hydrated suggested rolling a dice and taking as many sips as you roll and then jotting down how many you took a day and trying to beat the number from the day before. Or keeping a sticker chart for each time you drink. Several of these similarly worded suggestions are throughout other topics.
Again, I think this book is helpful overall. I was able to read through without feeling overwhelmed. I had just hoped for more realistic suggestions for an adult (especially one like me who has a crazy life as a full time worker, mother, and homeschool teacher). I agree that most all of the suggestions would be incredibly beneficial to those with ADHD, I just wouldn’t bet that a lot of them are realistic in most adult lifestyles.
Overall, this is a good resource for ADHD self-care. It definitely has an ADHD brain in mind in the sense of how it doesn’t have a lot of fluff and gets straight to the point. I’m not big on journaling but I used some prompts scattered throughout the book as conversation topics between myself and my 11 year old son (both ADHD).
A few critiques as a late diagnosed adult woman with ADHD:
-There is a heavy trend of journaling recommendations throughout several topics in the book, like mental decluttering, self reflection, tracking nutrition/water intake, etc. I would’ve liked to see some alternatives as one of my struggles is remembering to journal in the moments mentioned where it would be an appropriate solution. I lose my journal, amongst other things, and if my mind is so cluttered trying to prioritize tasks, remembering to journal in those moments is unrealistic in my experience.
-There is a topic on connection and social situations. I had a few concerns with the suggestions to be more engaged. A few main examples were maintaining eye contact and specific body language. While I agree to a certain extent, I would say this is encouraging masking more than anything. And on a topic regarding building connections and thriving in social situations (where you potentially would be meeting new people), it doesn’t feel authentic. I would’ve liked to hear about ways to harness the discomfort of eye contact and still/attentive body language that most of us with ADHD feel. I feel as though there are solutions to both build connections and also be true to how we feel and react in those social situations. Also, my hearing drowns out immediately when I start forcing myself to focus on eye contact and how my body responds when someone is talking. I will literally miss half of their conversation
-Lastly, some of the suggestions felt a bit childish for being an adult handbook. For example, the parts on staying hydrated suggested rolling a dice and taking as many sips as you roll and then jotting down how many you took a day and trying to beat the number from the day before. Or keeping a sticker chart for each time you drink. Several of these similarly worded suggestions are throughout other topics.
Again, I think this book is helpful overall. I was able to read through without feeling overwhelmed. I had just hoped for more realistic suggestions for an adult (especially one like me who has a crazy life as a full time worker, mother, and homeschool teacher). I agree that most all of the suggestions would be incredibly beneficial to those with ADHD, I just wouldn’t bet that a lot of them are realistic in most adult lifestyles.
March 25, 2025
Excellent Self-Care Book for Adults with ADHD with Guided Journal
Excellent Book. Especially loved the insightful and humorous cartoon like photos and the journal prompts. Great strategies for relationship improvement and lots of self care tips. Wonderful discussion on rejection sensitivity. Liked the resources in the back and various lists of apps for mindfulness and de stressing. Liked book so much that I bought a paperback copy in addition to the digital one, so I could carry it with me and use it daily. I would recommend this to anyone over age 12 that has ADHD or wants to learn about it! Some of my favourite parts were the short quotes from multiple people with adult ADHD explaining how ADHD impacted them in a variety of ways.
Excellent Book. Especially loved the insightful and humorous cartoon like photos and the journal prompts. Great strategies for relationship improvement and lots of self care tips. Wonderful discussion on rejection sensitivity. Liked the resources in the back and various lists of apps for mindfulness and de stressing. Liked book so much that I bought a paperback copy in addition to the digital one, so I could carry it with me and use it daily. I would recommend this to anyone over age 12 that has ADHD or wants to learn about it! Some of my favourite parts were the short quotes from multiple people with adult ADHD explaining how ADHD impacted them in a variety of ways.
September 17, 2025
From the neurobiological side, ADHD’s links with delay aversion and dopamine dysregulation always fascinate me.
Naturally, my brain started scanning the book for those theories. They’re there, though subtly. What really stood out was the simple, clarifying language—it feels like a peacemaker. (And yes, all good self-help books have that quality!)
Do I have ADHD?
The descriptions and management strategies point to no. But some of my friends do. Personally, I resonated more with the “popcorn brain” idea—I’m a pattern recognizer, so that clicked.
I also appreciate how the book highlights the research gap on women and ADHD. Hats off to the author. Our natural traits often become barriers in this research. Too often, women are dismissed as “forgetful” or “disorganized.” That’s the easier label. Without straying too far, I also found the ADHD-and-spy theory intriguing.
Foolish small talk, oversharing, nervous chattiness—we all see it. But how often do we stop to empathize and ask: Could this be ADHD? Rarely.
The management tactics were another highlight: graceful wrapping up, mental spotlight, two-minute rule, balloon belly process, and mindfulness. Perfectionism often fuels anxiety and hypertension, yet we deny it. Masking and people-pleasing also breed unexpressed anger. That felt very relatable.
So, the solutions. We have heard them a thousand times, but we do not apply them effectively.
1) boundaries and mindful boundaries
2) stretch exercises
3) mindfulness practice
4) effective journaling
5) sensory overload detection
Oh, never miss water intake (adequate).
I liked how the book brought in the Spoon theory, the Eisenhower Matrix, and deep pressure simulation. The link between restless leg syndrome and iron deficiency was new to me. Still, I wished there was more on RSD (Rejection Sensitivity Dysphoria).
Overall, a genuinely helpful read—if you’re ready to put the strategies into practice.
I received an advance review copy for free, and I am leaving this review voluntarily.
Naturally, my brain started scanning the book for those theories. They’re there, though subtly. What really stood out was the simple, clarifying language—it feels like a peacemaker. (And yes, all good self-help books have that quality!)
Do I have ADHD?
The descriptions and management strategies point to no. But some of my friends do. Personally, I resonated more with the “popcorn brain” idea—I’m a pattern recognizer, so that clicked.
I also appreciate how the book highlights the research gap on women and ADHD. Hats off to the author. Our natural traits often become barriers in this research. Too often, women are dismissed as “forgetful” or “disorganized.” That’s the easier label. Without straying too far, I also found the ADHD-and-spy theory intriguing.
Foolish small talk, oversharing, nervous chattiness—we all see it. But how often do we stop to empathize and ask: Could this be ADHD? Rarely.
The management tactics were another highlight: graceful wrapping up, mental spotlight, two-minute rule, balloon belly process, and mindfulness. Perfectionism often fuels anxiety and hypertension, yet we deny it. Masking and people-pleasing also breed unexpressed anger. That felt very relatable.
So, the solutions. We have heard them a thousand times, but we do not apply them effectively.
1) boundaries and mindful boundaries
2) stretch exercises
3) mindfulness practice
4) effective journaling
5) sensory overload detection
Oh, never miss water intake (adequate).
I liked how the book brought in the Spoon theory, the Eisenhower Matrix, and deep pressure simulation. The link between restless leg syndrome and iron deficiency was new to me. Still, I wished there was more on RSD (Rejection Sensitivity Dysphoria).
Overall, a genuinely helpful read—if you’re ready to put the strategies into practice.
I received an advance review copy for free, and I am leaving this review voluntarily.
May 22, 2025
I’ve read a lot of books on Autism and ADHD and I found this one particularly helpful. It gives clear, concise and sensible advice on how to manage life with ADHD. It’s nicely laid out with manageable chapters so that the reader is not overwhelmed. I found the numbered ‘How to’ lists particularly helpful. Highly recommended.
May 15, 2025
wasn't very helpful & I found it kind of boring
Displaying 1 - 8 of 8 reviews