WELCOME ♡
AUDHD BURNOUT RECOVERY
your RECOVERY STARTS here
If you've landed here, you're probably tired in a way sleep doesn't fix. You've been told to rest more, try harder, set better boundaries, or be more grateful. None of it helped because it wasn't built for a nervous system balancing both autistic and ADHD traits. I know because I've lived it too.
WELCOME ♡
AUDHD BURNOUT RECOVERY
your RECOVERY STARTS here
If you've landed here, you're probably tired in a way that sleep doesn't touch.
You've likely been told to rest more, try harder, set boundaries, be more grateful.
And none of it helped, because none of it was built for an autistic and ADHD nervous system running two operating systems at once.
I know, because it's mine.
YOU DON'T HAVE TO GUESS ANYMORE
a clearer way forward
The Roadmap offers a neuro-affirming framework for understanding what's happening and what may help. No quick fixes, no unrealistic promises. Just practical guidance, community support, and a pace that respects your capacity.
the part no one sees
you're exhausted and no one gets it
Messages sit unanswered.
Plans get cancelled.
Tasks that once felt simple now feel impossible.
People tell you everything looks fine, while you know something isn't.
Tests come back normal, but life feels harder than it should.
Frustrated, confused, and isolated, you're left wondering what happened.
You're not alone.
the part no one sees
you're exhausted and no one gets it
The texts sit unread for weeks.
You cancel more than you show up.
Some days a shower feels like a mountain.
You smile and say you're fine, then fall apart in the car where no one can see.
You've told people something isn't right and been waved away.
Your bloods are normal, you feel anything but normal.
Your life doesn't look like it used to, or like you thought it would by now.
You're frustrated, confused, and a little lonely in it all.
I see you. You're in the right place.
You're not imagining it
you don't recognise yourself anymore...
You're not imagining it
Things that once mattered now feel out of reach.
Projects stall.
Interests disappear.
You run out of energy before you can follow through on the things you care about.
You've tried the advice. Rest more. Push less. Stay positive.
Yet you're still depleted.
Not because you're failing, but because most advice wasn't designed for a neurodivergent nervous system.
The Roadmap helps you understand what's happening and find a way forward.
You've tried all the neurotypical things. Nothing fully fits, nothing fully helps. And the loneliest part isn't the depletion. It's realising the advice was built for a nervous system that isn't yours, so you leave with one more strategy that won't hold, and one more quiet sense that you're the problem.
You are not the problem. The Roadmap breaks down the facts and offers a neuroaffirming path through.
THIS ONE'S FOR YOU
who the roadmap is perfect for
This isn't for everyone, and it's not trying to be. But if you're a neurodivergent adult who's crashed and can't seem to climb back out the usual way, it was made for you.
YOU'RE LATE-DISCOVERED ADHD, AUTISTIC, AUDHD, OR STARTING TO SUSPECT IT
Whether you've got the formal diagnosis or you've just found the words that finally fit, you belong here.
YOU'RE IN BURNOUT AND REST ALONE ISN'T TOUCH IT
You've slept, taken the time off, tried to slow down. And you still wake up empty.
YOU'VE ALREADY TRIED ALL THE USUAL ADVICE
Talk therapy, meditation, boundaries, the apps. Fine for other people maybe, but it keeps missing you.
YOU WANT A GENTLE, SELF-PACED WAY THROUGH & A COMMUNITY WHO UNDERSTAND
No pressure, no overwhelm, no one telling you what's wrong with you. Just a clear path you can follow at your own pace and people who get it.
honouring your true capacity
who are you behind the mask
Many late-identified neurodivergent adults spend years pushing beyond their limits without realising the cost.
The harder part is letting go of the version of yourself that could always push through.
The Roadmap helps you recognise your actual capacity, work with it instead of against it, and rebuild from where you are today.
📧 Instant access to your PDFs + members portal
💳 Secure checkout
🔒 30-day guarantee
🌏 all prices in USD
honouring your true capacity
who are you behind the mask
Most of us who find our neurodivergence later in life have spent decades masking, pushing through things that were quietly costing us everything. The harder part to admit is that we mask our capacity too, even to ourselves. We keep reaching for the version of us who could push through, and punishing the one who can't anymore.
The roadmap walks you through this gently: learning to see your real capacity, honour it instead of fighting it, and start meeting yourself where you actually are.
📧 Instant access to your PDFs + members portal
💳 Secure checkout
🔒 30-day guarantee
🌏 all prices in USD
MEET YOUR GUIDE
I'm Nicole
I was identified at 37 after multiple crisis burnouts, including one hospitalisation.
For years I followed advice that never seemed to work.
Eventually I realised my autistic and ADHD needs were often pulling in different directions.
Over twenty years as an educator and six years coaching neurodivergent adults, I kept seeing the same pattern.
This Roadmap brings together what I learned through lived experience, education, coaching, and nervous system work.
Multi-certified coach in ADHD, autism, somatics, parts work, transformational coaching, and trauma-informed practice
20+ years as a neuro-affirming educator
6 years coaching neurodivergent adults through recovery, life design, and somatic healing work (breathwork, yoga, and nervous system regulation)
Lived experience, plus deep research into the intersection of late-diagnosed AuDHD, c-PTSD, POTS, MCAS, hEDS, and PMDD
MEET YOUR GUIDE
I'm Nicole
I was diagnosed AuDHD at 37, after multiple crisis burnouts, one of which landed me in hospital. For years I tried everything I was told and kept ending up back on the floor, before I understood that ADHD and autism were pulling me in opposite directions.
Getting out took years, not weeks. And across twenty years as an educator, then six coaching neurodivergent people of all ages, I kept seeing the same pattern in everyone else too. So I put all of it into one place. This is the roadmap I needed and couldn't find.
Multi-certified coach in ADHD, autism, somatics, parts work, transformational coaching, and trauma-informed practice
20+ years as a neuro-affirming educator, advocating for diverse needs and affirming approaches
6 years coaching neurodivergent adults through recovery, life design, and somatic healing work (breathwork, yoga, and nervous system regulation)
Lived experience, plus deep research into the intersection of late-diagnosed AuDHD, c-PTSD, POTS, MCAS, hEDS, and PMDD
the recovery roadmap
the recovery roadmap
If pushing harder got you here, it won't get you out.
This framework helps you understand exhaustion, fluctuating capacity, executive dysfunction, and overwhelm while building a life that works with your nervous system.
The AuDHD Burnout Recovery Roadmap is the map I wish i'd had, recovery that accounts for AuDHD bodies, at a pace that honours your real capacity.
📧 Instant access to your PDFs + members portal
💳 Secure checkout
🔒 30-day guarantee
🌏 all prices in USD
here's what the roadmap actually does
for you
here's what the roadmap actually does
for you
here's
what the roadmap actually does
for you
Understand what's happening without blaming yourself.
Work with your brain instead of fighting it.
Use practical tools for the days capacity disappears.
Reconnect with what matters without pushing harder.
Plan around real capacity rather than your best day.
what's inside
Burnout Profile
Identify your dominant pattern so you can stop applying the wrong tools to the wrong problems.
4-stage recovery framework
recognize → resource → regulate → reclaim.
Simple, practical guidance so you always know where you are and what comes next.
Demand Audit
Identify visible and invisible demands, reduce unnecessary load, and find sustainable sources of support.
Nervous System Toolkit
Body-based practices designed for neurodivergent adults who need both activation and regulation.
Community Access
Join a community of late-discovered neurodivergent adults who understand the experience and celebrate progress together.
Capacity-Based Planning
Build around your actual energy instead of constantly chasing your best day.
Communication Scripts
Practical language for boundaries, self-advocacy, and difficult conversations.
Reflection Workbook
Create a personalised guide to your own patterns, needs, and supports.
The Somatic Practice Library
on-demand body-based practices you can return to as your capacity shifts. practices that support your audhd wiring. proprioceptive inputs. vestibular inputs.
love notes
"This is a truly remarkable tool, especially for those of us who don't have surplus energy to trial-and-error our way out of burnout. Not generic advice — insights and practical steps I can actually implement. There isn't anything else like it in the space. A truly valuable resource for anyone navigating neuro-complex burnout."
"Thank you so much for what you created. My quality of life has improved dramatically since using your burnout recovery tools. The lifetime of anxiety and depression, decades of feeling like I just don't fit in anywhere - it all makes sense when viewed through the lens of AuDHD burnout! I didn't realize the weight of what I was carrying around until it was lifted. Thank you for this gift."
"Comprehensive, comforting and honestly life changing… it speaks to the frayed audhd nervous system in a way that is so hard to find in other resources."
"It made me cry a little — similar to the first time I learned about AuDHD and things finally started making sense."
"There is nothing quite like this out there. Neuro-affirmative, specific and covering so many angles but without being overwhelming, so that you can craft your own burnout recovery path and understand yourself so much better."
"Your roadmap has been incredibly grounding — it gently pulls me back to taking care of myself instead of pushing past my limits."
"The Roadmap has really helped me. I've been using in conjunction with the AI-Assistant to help figure out my early warning signs and for creating daily plans for different levels of burnout. Invaluable."
"It's becoming easier to advocate without guilt. I have a much clearer understanding of how my ADHD and autism both contribute and how the needs related to each can contradict. It helps me understand so much more why I've been struggling for so long."
After 50+ years I learned to stop gaslighting myself. I learned to stop hating myself. I learned self-compassion. I reframed my life and my view of myself. That is huge. Of course, I am still in crisis burnout - with zero support except the roadmap. This is a crappy situation, but I'm no longer seeing it as evidence that I'm a worthless human being. Thank you again.
What an absolutely incredible resource you have brought into the world! It's comprehensive, companionable, comforting…and speaks to the frayed nervous system in a way that is so hard to find in other resources. You should feel so proud of what you've done. I know that you have put yourself into it and that's what makes it so valuable.
works with your support team
This isn't a replacement for professional support, it's a companion to it.
Many people bring The Roadmap to their therapist, coach, or support person and work through it together. It gives you shared language for what you're experiencing and a clear framework to build from.
the recovery roadmap
this is for you if
you were diagnosed late, or self-identified and are learning to unmask after years of high-masking burnout
you were diagnosed young but never got tools that actually worked for your nervous system
you identify as ADHD, Autistic, OR AuDHD the framework applies to all three
you've been burned out for weeks, months or years and standard advice isn't working
your capacity and symptoms fluctuate unpredictably and you need strategies that account for this
you feel guilty every time you try to rest or 'rest' alone isn't helping
you're tired of people including professionals, telling you you're "over-reacting" or offering neurotypical advice
you need neurodivergent-specific tools not generic wellness advice
you're ready to stop trying to get back to "before" and build something sustainable
the recovery roadmap
this is not for you if
you're looking for a diagnosis or a clinical assessment, this isn't a diagnostic tool
you want a 7-day fix and a tidy before-and-after, recovery doesn't move in a straight line
you're in acute crisis right now and need immediate clinical or medical support
you want a rigid daily protocol to follow exactly, this adapts to your capacity instead of overriding it
you're hoping to keep the same output and just need better productivity hacks
✳
the audhd burnout recovery roadmap
You'll get access to the AuDHD Aligned Online Portal, where the 110+ page PDF is broken into modules you can move through at your own pace. The AuDHD Burnout Profile and the Somatic Practice Library are in there too.
You'll also be invited into my community, AuDHD ALIGNED, with a dedicated Roadmap space for sharing wins, asking questions, and being recognised by people who actually get it.
FAQS
What format is it delivered in?
PDF format, and everything lives in the members portal. From your dashboard you can access all free and purchased resources.
The Roadmap is also broken down into individual chapters in the course portal. Each stage of the 4-Stage Framework has its own section, with the topics inside broken into separate modules.
So when you want the Demand Audit, you open the Demand Audit. No scrolling through 110 pages to find what you read three weeks ago.
The guides work the same way, readable in the portal and downloadable as full PDFs if you'd rather print them and write on them.
Your portal also gets you into AuDHD Aligned, my free community, with a private chat thread just for Roadmap readers.
Ask questions, share the small wins, lurk quietly for six months if that's what you've got.
Is this only for diagnosed people?
No. If you relate to AuDHD experiences and burnout patterns, this will help you. Self-knowledge matters more than paperwork.
Is this just another PDF I won't use?
This isn't an ebook you read once. It's a framework with a clear path forward. You'll know exactly what stage you're in and what to focus on next. And it's designed to move with you over years — people come back to it again and again.
What if I'm too burned out to read through multiple guides?
Start by completing your AuDHD Burnout Profile. Or add the AI Capacity Companion — it's trained on the entire framework and will guide you conversationally. You don't have to do this alone.
Can I use this with my therapist or coach?
Absolutely — many people do. It gives you both a shared framework and common language for what's happening in your nervous system. Bring it to your next session.
I'm a guy — is this for me?
Yes. The PMDD and hormonal guides are specific to menstruating folks, but the core framework, burnout types, nervous system tools, and demand reduction work for all AuDHD brains.
What currency are the prices in?
USD. Your bank will convert at checkout, $47 USD works out to roughly $67 to $70 AUD, or £35 to £37, depending on the rate that day and what your bank charges for the conversion.
Is there a refund policy?
Yes. 30-day money-back guarantee. If it doesn't help you understand your burnout and give you actionable strategies, email me for a full refund.
Is this roadmap a replacement for therapy or medical care?
No — and it's not meant to be. This is an educational resource that works best alongside professional support. Many people bring The Roadmap to their therapist or coach and work through it together.
try it risk free
30 day money-back guarantee
Try the Roadmap for 30 days. If this doesn't help you understand your burnout and give you a path forward, email me for a full refund. No hoops.
the recovery roadmap - PRintable
take it with you
The same roadmap, in a version you can print, stick on the fridge, or keep by the bed for the days your brain won't hold a plan on a screen.
you think better on paper than in an app
you want something to reach for on the days you can't hold a plan in your head
you're the kind of person who'll actually follow through if it's stuck where you'll see it
HEAR IT FROM SATISFIED roadmap users
FINALLYseen
HEAR IT FROM SATISFIED roadmap users
FINALLY seen
“
Your roadmap has been incredibly grounding. The assessment feels like my North Star. When I start to have moments of feeling better and my mind tells me I should be doing “more,” I go back to the assessment and the roadmap. It gently pulls me back to taking care of myself instead of pushing past my limits.
— MICHELLE
I've finished the roadmap - once again I have to say what an appealing layout and design, in addition to its excellent concepts. The simplicity, the gentle summaries of the main point, the visual calm of not just the font and colours , but the condensing of complex material into streamlined mental dot points - exactly what a tired brain requires. Thank you!
— MAREE
The assessment was genuinely more helpful than anything else I’ve tried recently. actually seeing the numbers in front of me felt like a permission slip. having the reference sheets to point to is making such a difference in helping me understand what I need. despite the wide range of experiences for AuDHD people, you really captured the holistic experience well. This roadmap feels like it’s sticking with me more than other one’s I have tried. It makes me very proud to be part of a community where we’re all looking out for one another.
— SIERA
YOU don't have to figure this out alone
the audhd burnout recovery roadmap
YOU don't have to figure this out alone
YOU don't have to figure this out alone
the audhd burnout recovery roadmap
✳
You don't have to keep cycling through strategies that don't work. You don't have to feel guilty for needing what you need. You don't have to get back to "before." You can build a life that actually fits your brain.
📧 Instant access to your PDFs + members portal
💳 Secure checkout
🔒 30-day guarantee
🌏 all prices in USD
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