Wired and Worn Out

Recovery tools usually get built for brains that work in straight lines. If yours doesn't, you already know how that goes. Wired & Worn Out is a 34-page fillable ADHD recovery workbook for people who are done white-knuckling it.

It's written by Melanie Sivley, LCSW, a licensed clinical social worker with 29 years of sobriety and an ADHD diagnosis of her own. It comes from lived experience and clinical practice, and both matter here.

WHAT'S INSIDE

- Your Brain, Not a Broken Brain: the ADHD and addiction connection, dopamine, and shame

- Know Your Patterns: your ADHD profile, use history map, and trigger inventory

- The Dopamine Problem: boredom as a relapse trigger and a build-your-own dopamine menu

- Impulse, Emotion and the Gap: ADHD-adapted urge surfing, TIPP skills, and a personal pause plan

- Your Body Knows: nervous system, sleep, and body-based grounding tools

- Structure Without Straitjackets: executive function, body doubling, routine anchors, and a harm reduction plan

- Connection and Community: rejection sensitive dysphoria, safe people, and repair after conflict

- Your Recovery, Your Way: values, neurodivergent strengths, and a personalized recovery plan

- Before You Begin tips, a 6-month check-in tracker, a resources page, and two notes pages

HOW IT WORKS

- Fillable PDF: type straight into every writing box, blank, and checklist, then save your answers

- Print-friendly too, if you'd rather write by hand

- Start anywhere. Skip what doesn't fit. Short bursts count.

- Recovery means what you say it means: abstinence, harm reduction, or something in between

WHO IT'S FOR

- Adults with ADHD (diagnosed, self-identified, or wondering) in any stage of recovery

- People who haven't felt at home in traditional recovery spaces

- Therapists, counselors, and group leaders: see our Clinician License edition, which includes facilitator notes, session plans, and permission to use it with your own clients

DETAILS

- Instant digital download, 1 PDF, US Letter (8.5 x 11 in), 34 pages, 180+ fillable fields

- Works best in free Adobe Acrobat Reader on a computer, tablet, or phone. Some browser viewers don't save filled fields, so download the file first.

- No physical item ships

- Personal use: print or fill for your own recovery

- Therapists, counselors, and groups: please purchase the Clinician License listing.

- No resale, redistribution, or modification

PLEASE NOTE

This workbook is an educational tool. It isn't therapy, medical advice, or a substitute for professional treatment. If you're in crisis, call or text 988 (Suicide & Crisis Lifeline) or contact local emergency services.

Made by Bodhi, a trauma informed, neurodivergent-affirming and LGBTQ+-affirming group practice in Champaign, Illinois, offering in-person and telehealth therapy across Illinois.