Worksheet
Regulation Menu for ADHD Brains
This ADHD brain worksheet offers simple checklists and quick strategies for emotional regulation and focus in everyday life. Clients can personalize their own menu of supportive habits to reduce emotional dysregulation and build healthy routines for mental health and well-being.
How to Use This Worksheet
The Regulation Menu Worksheet can be used in moments of overwhelm, anxiety, or strong emotions. Encourage clients to try different movement, sensory, environmental, and mindfulness resets to see what works best, and use the personalization page to build routines that support their ADHD brains each day.
Who This Worksheet Is For
This resource is designed for adults, teens, and children with ADHD. Therapists, parents, and educators can use the worksheet as a visual menu in therapy, school settings, or at home.
Expected Outcomes
- Greater skill in regulating emotions and calming the mind
- Quick, practical access to ADHD-friendly self-care strategies
- Improved ability to adapt routines and reduce emotional outbursts
- Enhanced sense of control and emotional well-being
Related Topics
References
National Institute of Mental Health. (2023). Attention-deficit/hyperactivity disorder (ADHD). https://www.nimh.nih.gov/health/topics/attention-deficit-hyperactivity-disorder-adhd
Porges, S. W. (2011). The Polyvagal Theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. W. W. Norton & Company.
Zylowska, L. (2012). The mindfulness prescription for adult ADHD: An 8-step program for strengthening attention, managing emotions, and achieving your goals. Trumpeter Books.
Hallowell, E. M., & Ratey, J. J. (2021). ADHD 2.0: New science and essential strategies for thriving with distraction—from childhood through adulthood. Ballantine Books.
Neff, M. A., & Casale, P. (n.d.). Neurodivergent Insights Podcast and social media content.
Frequently Asked Questions About Regulation Menu for ADHD Brains Resources
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