This gentle sensory ADHD workbook for adults is designed to support dopamine balance, focus, and emotional regulation—without rigid schedules, shame, or perfectionism. These pages grew out of a real journey shared between an adult child and a late-diagnosed ADHD father. If you live with adult ADHD—diagnosed or suspected—and often feel overloaded, stuck in mental “loops,” or always running behind yourself, this book is for you. It isn’t a clinical manual, but an experiential ADHD workbook for adults: a guided journal with pages to inhabit, not just to read. This is a gentle ADHD workbook for adults, ideal if you’re looking for a softer, sensory-based approach rather than a harsh productivity manual. It also acts as a dopamine workbook for adults with ADHD, helping you experiment with a “gentle dopamine reset” through small, sustainable practices. The interior pages are intentionally black and white, designed with clean, high-contrast layouts to reduce sensory overload and support calm, grounded focus. Through symbols, sensory ADHD exercises, and simple daily rituals, The Gentle Dopamine Workbook for ADHD helps you transform overstimulation into calmer, more grounded focus. You’ll explore attention training, emotional regulation, and executive function support in a way that respects your sensitivity and natural rhythm, acting as both a focus and emotional regulation workbook for ADHD adults. Based on the Gentle Dopamine Method—sometimes described as a “gentle dopamine reset”—this approach combines light structure, body awareness, and micro-routines you can actually keep. Each practice is designed as kind self-regulation, not another strict program to follow. In this gentle, sensory ADHD workbook for adults, you will learn how to: recognize your natural rhythm without guilt or pressure - use the body as an ally—breath, movement, senses, and grounding practices - build sustainable routines that work with your brain, not against it - experiment with attention resets, gentle focus journaling, and mindfulness exercises for the ADHD brain - create calmer spaces for emotional regulation and moments of overwhelm Inside you’ll find: 12 monthly symbols as visual and sensory anchors - mini stories to complete, to awaken imagination - rituals of calm and gentle movement practices - an essential guide to food, dopamine, and supportive nutrients - a “pocket set” of sensory tools for overload and ADHD anxiety Page by page, this sensory ADHD workbook for adults does not ask you to become someone else—it invites you to walk at your own pace, make peace with the way you function, and cultivate clarity, breath, and gentle presence in everyday life. Beyond the printed pages, this workbook also gives you access to a small Reader Bonus Space with extra support materials. There you’ll find a Gentle Daily Check-In page, a 3-Minute Sensory Pause card, and two optional sharing spaces where you can offer feedback, describe what has helped you the most, or suggest ideas for future tools. All bonus resources are completely optional and are meant to quietly extend the support of the workbook, giving you a calm place to return to whenever you need a reset or a moment of guided reflection. The Gentle Dopamine Workbook for ADHD began as a personal notebook—real exercises the author tested and refined alongside his father, who discovered his ADHD later in life. Those notes became a gentle, structured workbook for adults who want calmer focus without rigid schedules or shame-based productivity. Inclusive for all genders—and especially supportive for women often underrepresented in ADHD resources—this workbook uses symbols, sensory-based exercises, and repeatable check-ins you can return to at your own pace. You'll also find guided mini-stories and reflective prompts that build self-awareness, reduce overwhelm, and support attention in a practical, non-judgmental way. I wrote this workbook because I wanted something I couldn't find: a calm, sensory way to return to focus—without pressure, guilt, or rigid productivity rules. Many of these pages started as notes from exercises I explored with my father, who discovered his ADHD later in life. We needed tools that felt gentle, practical, and repeatable—something you can come back to on hard days, not a system you "fail." If you're ADHD (diagnosed or suspected) and you've been carrying overwhelm, mental loops, or exhaustion, I hope these pages feel like a steady hand: simple check-ins, symbolic prompts, and sensory exercises that meet you where you are. The Gentle Dopamine Workbook for ADHD began as a personal notebook—simple exercises the author tested and refined alongside his father, who discovered his ADHD later in life. What started as shared, practical notes became a gentle, structured workbook for adults who want calmer focus without rigid schedules, shame, or perfectionism. This is not a clinical manual. It is an experiential, sensory-based workbook: pages to inhabit, not just read. Throug