The Simple Guide to ADHD Regulation

The Secret to Finding Balance, Getting Things Done, and Enjoying Your Life

By: Jenna Free CCC

Narrated 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 inside:

• Reasons why ADHD often feels like chaotic highs and crashing lows
• Explanations of how fight, flight, freeze, and fawn responses shape your daily struggles
• Practical steps to reset your nervous system, thoughts, and actions
• Tools to help you stop avoiding tasks
• Prompts to help you zoom out to what really matters most
• Engaging sidebars and fun graphics to bring the teachings to life

What you won’t find inside?

• Quick fixes and band aids
• Hard assignments and homework
• Shame 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.

Profound advice for those of us with ADHD

Jenna makes what can be such an overwhelming life with ADHD enjoyable and unhurried. The key is in noticing patterns in our own life and giving ourselves the grace we so freely give to others. SHE HAS THE ANSWER IN MY VIEW. I learned so much! Thank you again Jenna! I’ll be reading it again and again and living it as well.

Too simplified

Free writes a kindness approach book that can make readers feel validated. But she over simplifies all ADHD struggles down to emotional dysregulation, and that's dismissive. Impaired task initiation, week reward signaling, poor working memory, time blindness, Low persistence on low interest tasks, attentional capture, switching costs, and inconsistent access to effort are more complicated than just putting a sticky note on your monitor that says disregulated? The book is very short and is based on her own commercialization of her counseling practice. Although she's a practicing councelor in Canada, this is not really an evidence based book. It seems like a primer to sell ADHD courses or workshops.