The Simple Guide to ADHD Regulation: The Secret to Finding Balance, Getting Things Done, and Enjoying Your Life

by Jenna Free

Read by the author.

One minute you’re on a roll, churning out work like a machine. Then, the next day even putting on socks feels overwhelming. Sound familiar? This frantic crash cycle isn’t just a personality quirk or laziness. As therapist Jenna Free (@adhdwithjennafree) explains, the real culprit to your ADHD highs and lows is dysregulation.

If you have ADHD (or simply suspect you do) and you’ve found yourself frustrated with all of the hacks—half-completed planners, too many screenshots to count, timers going off every 30 minutes, and sticky notes covering your desk and walls— you’re not alone. If all these “solutions” have fallen flat and you’re struggling to keep your head above water—this book is for you.

The Simple Guide to ADHD Regulation can help you reset your nervous system, gain control of your life, and even begin to enjoy it.

What you’ll discover

Reasons why ADHD often feels like chaotic highs and crashing lowsExplanations of how fight, flight, freeze, and fawn responses shape your daily strugglesPractical steps to reset your nervous system, thoughts, and actionsTools to help you stop avoiding tasksPrompts to help you zoom out to what really matters mostEngaging sidebars and fun graphics to bring the teachings to lifeWhat you won’t find inside?

Quick fixes and band aidsHard assignments and homeworkShame and shoulds

Plus, this book is full of fun graphics and illustrations, so if the thought of a long, boring book is overwhelming you—no fear! As someone who has ADHD herself, Jenna made this book specifically designed with your brain in mind! If you're ready to rethink how you approach ADHD, take back control, and finally live a life that doesn’t feel so hard, we’ve got you.



(P.S. You'll even figure out why putting on socks feels impossible some days. . . and how to overcome it!)

Visuals can be found in the audiobook companion PDF download.

Genres: Self Help, Nonfiction

224 pages, Hardcover

Expected publication March 17, 2026

Reviews

[Lola · Rating 5 out of 5]

I received a free copy from the publisher through Netgalley and voluntarily reviewed it.

The Simple Guide to ADHD Regulation caught my eye when I saw it on Netgalley and I requested it immediately. I am autistic and suspect I am an ADHD'er as well. I struggle regularly with regulation, so a book focused on regulation sounded great to me. And I am really glad I gave this one a try as it was such a great read. From the way it was formatted to the actual writing and information.

This book is filled with great information and tips. I like how each chapter tackles a specific topic with a certain tips or exercise you can try and apply. I read this book one chapter at a time so I could process the information a bit and applying some of it before reading more. This worked very well. I also like how a lot of the tips really are simple, but still had a profound effect when I applied them to my daily life. As an example I often find myself feeling rushed and stressed and one of the tips I got from this book is that if I have to rush there isn't enough time. Simple right? It helped me recognize these moments and then stop and see how I can change that. I often remove tasks from my planning or shorten tasks so I won't get behind on others. It really has helped a lot and makes me days a lot calmer.

I also like how this book doesn't aim for perfection, for doing it right all the time. Instead of focuses on progress, simply noticing when you're disregulated more often than before or using some of the tips and strategies in this books sometimes.

I also loved how this book was formatted and the layout and size of the chapters. Each chapter is relatively short, it is very to the point with a lot of information in a short time frame. The ending of each chapter has a nice short summary with some questions or strategies that you can apply. The book also has very nice and easy read formatting with colors, artwork or information displayed in different shapes like in circles of another color or with arrows to other bits and such. It made it very easy to read.

All in all I thought this was a wonderful read filled with simple, but profound tips and strategies. This gave me a lot of insight in my behavior and how to change some things. It made me think and see some behavior in different light and I already noticed the difference after applying some of the strategies in this book. The way the book is structured and formatted makes for easy reading. I definitely want to re-read this one and refresh my knowledge in a few months. I can definitely recommend this one to those who are ADHD'ers or think they might be and struggle with regulation.

[Savvy_ · Rating 5 out of 5]

The Simple Guide to ADHD Regulation by Jenna Free is one of the best books on ADHD that I have ever read. The author presents background information in a way that is easy to understand with helpful and fun, colorful graphics. Her warmth and compassion shine through as she presents very simple and practical tools for regulation out of a fight, flight, freeze, or fawn approach. This is one I will be purchasing for myself and family members, as I want a hard copy to keep close at all times.

I am grateful to NetGalley and the publisher Harper Celebrate for the opportunity to read an ebook copy of this amazing book in advance in exchange for my honest review.

[Emma · Rating 5 out of 5]

An excellent resource about ADHD and emotion regulation. One of my favourite takeaways is how context can be a great emotion regulation tool for us ADHDers. I’ve always been accurately aware of how I want to give so much explanation or context to people when I hurt their feelings or crave that to be given to me when I’m upset, and it helps to know this isn’t just a weird quirk but is instead my attempts at regulating my emotions.

This is definitely something I’ll be purchasing a hard copy of to keep on hand for personal and professional use.

Thank you to Net Galley and Harper Celebrate for an advanced copy of this book in exchange for an honest review.

[Leigh Knapp · Rating 4 out of 5]

This book offers practical advice for dealing with ADHD. It gives examples of how someone with ADHD can become dysregulated and what to do about it to change the behavior. I thought the book was a bit simple: larger text, wide margins, etc. and wish it was a bit longer with more information. It really is more of a guide than a full book, but I do think that the tips will be useful for me when it comes to task avoidance and dysregulation.

[Val~ · Rating 4 out of 5]

Visually compelling. It has really useful information for people with ADHD. I liked this book. It’s a different way for understanding and approaching the topic. Thanks to the publishers and NetGalley for this advanced reader copy.