The Complete Workbook
Rewired
A Practical Workbook for Overcoming Self-Sabotage,
Anxiety, and ADHD Patterns
28 chapters · 159 pages · 5-week protocol · PDF + ePub
PDF + Kindle ePub · Instant download · 30-day money-back guarantee
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The Rewired Method
Rewired
A Practical Workbook for Overcoming Self-Sabotage, Anxiety, and ADHD Patterns
28 Chapters
The Rewired Method · 2026
What you get
The Science of Self-Sabotage
Why your brain creates protective patterns that look like laziness, avoidance, or self-destruction — and why motivation alone can never override them. Covers neuroscience of threat response, identity, and the ADHD-anxiety overlap.
Understanding Your Patterns
A structured process for mapping your specific self-sabotage cycles: triggers, nervous system states, behavioral loops, and the identity reinforcement that keeps them locked in.
The Rewiring Protocol
Practical tools from CBT, ACT, and Polyvagal Theory adapted for ADHD brains. Shorter exercises. Concrete anchors. Body-based regulation practices that work even when your prefrontal cortex is offline.
Implementation
How to build the environments, structures, and micro-habits that let new patterns take root — without relying on willpower or perfect conditions.
Advanced Patterns
Burnout recovery, emotional dysregulation, the ADHD-perfectionism trap, and the patterns that persist after everything else has improved.
5-Week Practice Protocol
A complete week-by-week integration guide with daily practice logs, weekly review pages, and quick-reference formulas for the techniques you'll use most.
Exercises built for how your brain actually works
Every chapter ends with reflection questions and write-in exercises. They're designed to be short, specific, and non-overwhelming — because we know ADHD brains don't finish open-ended prompts.
Mapping Exercise
"Name one behavior pattern you keep repeating even though you know it's not working. Now write down what it's protecting you from."
Nervous System Check-In
"Right now, without analyzing it: is your body in fight, flight, freeze, or fawn? Where do you feel it physically?"
Identity Rewrite
"Complete this sentence three ways: "I am someone who ___." Now check: do these beliefs open possibilities or close them?"
Regulation Practice
"The 4-7-8 breath is a vagal nerve reset. Inhale 4 counts, hold 7, exhale 8. Run it three times. Write what shifted."
These are representative examples. The full workbook contains 50+ exercises across all 28 chapters.
Why Rewired is different
Other workbooks
- Assume you can just "decide" to change
- Teach generic habits that don't account for ADHD attention variability
- Use shame and discipline as primary motivators
- Treat anxiety and ADHD as separate problems
- Skip the science and go straight to tips
- Require perfect conditions to implement
Rewired
- Explains the mechanism before prescribing the solution
- Exercises calibrated for ADHD attention spans and interest-based motivation
- Uses curiosity and self-understanding as the entry point — not shame
- Treats ADHD and anxiety as co-occurring systems that reinforce each other
- Grounds every tool in published research (CBT, ACT, Polyvagal Theory)
- Designed to work even when you're dysregulated, overwhelmed, or burnt out
FAQ
Do I need an ADHD diagnosis to use this?
No. The workbook is written for people who experience the patterns — ADHD, anxiety, perfectionism, burnout, chronic self-sabotage — whether or not they have a formal diagnosis. The neuroscience applies regardless.
Is this a replacement for therapy?
No. This is a self-education and self-reflection workbook, not clinical treatment. If you're dealing with significant trauma, active mental health crisis, or need clinical support, please work with a licensed professional. This workbook is designed to complement, not replace, professional care.
What formats do I receive?
Both a PDF (159 pages, US Letter, print-ready) and a Kindle-compatible ePub. The download link is sent to your email immediately after purchase.
What if it doesn't work for me?
Full refund within 30 days — no questions asked. Email the address in your confirmation.
How long does it take to complete?
The 5-week protocol in Part 4 is the designed pace. Many people work through it at their own speed — some chapters in an afternoon, others over multiple sessions. There is no wrong way.
Can I print it?
Yes. The PDF is formatted for US Letter with write-in exercise lines. Many readers print it and work through it like a physical journal.
Start rewiring today.
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This workbook is for educational purposes only. It does not constitute medical advice, clinical treatment, or therapy.