The Rejection Sensitivity Workbook for Adults with ADHD: 70 Guided Exercises for Overthinking, Emotional Regulation, Boundaries & Self-Trust
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When rejection feels bigger than it should, it can be hard to think clearly, trust yourself, or know what to do next.The Rejection Sensitivity Workbook for Adults with ADHD was created for adults who tend to overthink conversations, replay criticism, fear they have done something wrong, or feel deeply affected by silence, distance, conflict, or perceived rejection.This practical workbook includes 70 guided exercises designed to help you slow down intense reactions, separate facts from assumptions, understand your triggers, and respond with more clarity and self-trust.Inside, you’ll work through real-life situations such as:Waiting for a reply and assuming the worstFeeling rejected after criticism or feedbackOveranalyzing conversations long after they are overPeople-pleasing to avoid disappointment or conflictStruggling with boundariesFeeling excluded, ignored, or misunderstoodReacting strongly to changes in tone, plans, or relationshipsDoubting your worth after a difficult interactionThe workbook guides you through exercises that focus on:Recognizing emotional triggersSeparating facts from the story your mind createsReducing overthinking and ruminationPausing before reacting impulsivelyBuilding healthier boundariesCommunicating more clearlyDeveloping greater emotional awarenessStrengthening self-trust after difficult momentsYou’ll find practical pages such as Facts vs. Story, Draft, Don’t Send, emotional intensity check-ins, recovery exercises, communication prompts, self-reflection pages, and real-world scenarios designed to feel relevant to everyday adult life.This is not about becoming less sensitive.It is about understanding your reactions, creating a little more space between emotion and action, and learning how to respond in ways that protect your peace, your relationships, and your sense of self.Whether you struggle with rejection sensitivity in relationships, work, friendships, text conversations, or everyday interactions, this workbook offers a structured place to pause, reflect, and move forward with more confidence.70 Guided Exercises for Overthinking, Emotional Regulation, Boundaries & Self-TrustA practical, compassionate workbook for adults with ADHD who want to understand their patterns and feel more grounded when rejection, criticism, or uncertainty hits hard. Read more
