ADHD Burnout Recovery Guide

You are not lazy. You are running on empty, and you have been here before.

The guide walks you through the boom-and-bust cycle many people with ADHD go round again and again: the spark, saying yes to everything, running on fumes, the crash, the guilt, and the restart that is too big. Find where you are in the cycle today, use the page for that stage, then rest and rebuild slowly with an energy budget, a 4-week recovery plan and a 30-day tracker.

Fill it in on screen, or print only the pages you need.

WHAT'S INCLUDED

• 31 pages, in 5 sizes: A4, US Letter, A5, Half Letter and Happy Planner Classic (5 PDF files)
• Fillable: type into every line and tick box in the free Adobe Acrobat Reader, or print it and write by hand
• Clickable contents: tap a line to jump to that page
• Two covers: one titled "ADHD Burnout Recovery Guide" and a plain cover without the word ADHD
• Undated, so you can print it again whenever you need it
• Instant download

INSIDE

• Start here: what to read first, depending on how you feel today
• Understand it: what ADHD burnout can feel like, the boom-and-bust cycle, and "Where am I in the cycle?" (tick what fits)
• 6 stage pages: Spark, Say yes, Run on fumes, Crash, Guilt, Restart too big. Each one has the signs you might be there, what helps at that stage, and space for one small thing to try this week
• Energy: an energy audit (what drains you, what refills you) and a weekly energy budget
• For the hard days: burnout early warning signs, bare minimum day, recharge list (5 minutes, 30 minutes, half a day), swap the inner critic, ways to say no
• Getting going again: what matters now, focus sessions, a capacity check before saying yes
• Recovery: a 4-week recovery plan and a 30-day recovery tracker
• Prevention: my prevention plan, my people, talking to work or school
• A filled-in example, sources and notes, and a thank-you page

MADE FOR

Adults with ADHD (diagnosed or not) who keep crashing after busy, exciting stretches. Also for coaches, therapists, teachers and parents of teens who want a clear, kind handout.

HOW TO USE IT

1. Open the PDF on your computer or tablet, or print the pages you need at 100% (actual size).

2. Start with "Where am I in the cycle?" on page 7. It takes two minutes.

3. Turn to the page for your stage and pick one thing to try this week.

4. When you have a little more energy, fill in the energy budget and the 4-week recovery plan.

FREQUENTLY ASKED QUESTIONS

Is this a physical product?

No. It is a digital download. Nothing will be shipped.

How do I get the files?

Right after you pay, go to You > Purchases on Etsy and download them. Etsy also emails you a link.

Can I type into it?

Yes. Open it in the free Adobe Acrobat Reader (computer, iPad or Android). Some browsers and phone viewers don't save what you type, so use Acrobat if your text disappears.

Does it work in GoodNotes or Notability?

Yes. Import the PDF and write on it with your stylus.

Which size should I print?

A4 outside North America, US Letter in the US and Canada. A5, Half Letter and Happy Planner Classic are for planners and binders.

Is this medical advice?

No. It is a self-help workbook, not a diagnosis or treatment. "ADHD burnout" and the boom-and-bust cycle are ways many people describe what they live through; they are not official diagnoses. If you feel unsafe, please contact your local emergency number.

What if it isn't right for me?

Send us a message within 90 days of your purchase and we will refund you in full.

MONEY-BACK PROMISE

If it isn't right for you, send us a message within 90 days of your purchase and we will refund you in full.

PLEASE NOTE

The handwriting, tape, pen and decorations in the photos are added for illustration only. Your download is clean and blank.

Colours may look slightly different on your printer than on your screen.

If a file doesn't open or print the way it should, send us a message and we will help.

TERMS OF USE

For your personal use. You may print pages for your family and for the clients or students you work with. Please do not resell or share the files.