A 20-page reflective workbook designed to help burnt out autistic and ADHD adults understand their capacity.
Burnout can make it difficult to understand what you actually have capacity for in your daily life. Many burnt out autistic and ADHD adults have spent years trying to push through exhaustion, meet unrealistic expectations, or ignore the signals their nervous system is sending. Over time, this can make it harder to recognise your real limits, needs and rhythms.
This reflective workbook is designed to help you begin exploring capacity in a compassionate and non-judgemental way.
Rather than focusing on productivity or pushing yourself further, the prompts invite you to slow down and notice what supports your energy, what drains it, and how your capacity can change across different areas of life.
Inside you’ll find gentle reflections to help you:
- understand what capacity means and how it shows up in neurodivergent burnout
- explore how sensory, emotional, and social demands affect your energy
- recognise patterns when things feel more or less manageable
- build a more realistic and compassionate understanding of your limits
- begin reconnecting with your own pace and needs
This workbook is not about fixing yourself or forcing change. It’s a space for curiousity, reflection and beginning to build self-trust.
It may be helpful if you are:
- autistic, ADHD, both or exploring your neurodivergence
- experiencing burnout or ongoing exhaustion
- trying to better understand your limits and energy
- wanting a slower, more reflective approach to self-understanding
You can move through the pages at your own pace, revisit sections whenever you need, or simply use the prompts that feel most relevant.