FREE PRINTABLE JOURNAL

The holidays don't have to cost you a week of recovery.

An 11-page sensory-safe sanctuary companion designed specifically for AuDHD women. Protect your energy, unmask without guilt, and build realistic exit pathways for high-stimulation gatherings.

Her Own Wiring · Free workbook

Holiday Hope
Journal

Goals, pathways and a new script

A gentle workbook for holiday pressure, family expectations and overstimulation, for women discovering AuDHD later in life.

Inside

An honest look at the season
Your energy and sensory map
Plans A, B and C
Ready-made new scripts
Cut-out permission slips
A one-minute reset
Recovery and reflection

11 printable pages Her Own Wiring

THE HIDDEN COST OF THE HOLIDAYS

Does This Sound Familiar?

Long before anyone sets the table, you might already be bracing for it.

The recovery: You love your family, and you still need two days to recover after every gathering.
The noise: The noise, the small talk and everyone talking at once leave you wiped out.
The performance: You’ve spent years smiling, keeping up and staying until the end, then crashing afterward.
The guilt: You find yourself making excuses not to go, then feeling guilty about it.

A GENTLE TRUTH

If you nodded along to even one of these...

You’re not too sensitive, and you’re not doing it wrong. You may just be running on a nervous system that’s been masking for decades. That deserves a gentler plan, not more willpower.

THE 11-PAGE ROADMAP

What's Inside

Eleven printable pages. Use them in any order, at your own pace. No perfect holidays, just doable ones.

1. The Honest Look

Sort your holiday “shoulds” into mine, theirs and nobody’s.

2. Your Energy and Sensory Map

See which gatherings drain you, and what helps you recover.

3. Plans A, B & C

More than one route through arriving, the big meal, gifts and staying over.

4. Your New Holiday Script

Ready-to-use lines like “We’ll be there from two until five.”

5. Permission Slips

Small cut-out reminders to keep in your pocket, plus blank ones to write your own.

6. The One-Minute Reset

A quick way to steady yourself when it all gets too loud. A walk outside counts.

7. Post-Holiday Recovery and Reflection

Plan your rest in advance, and note what to rewrite next year.

Permission slip

I can leave early.

Leaving is not failing.

✂ cut along the line

Permission slip

I can take breaks.

A walk outside counts.

✂ cut along the line

Permission slip

I can say no, kindly.

No is a full sentence.

✂ cut along the line

From the journal, with blank slips to write your own.

Get the Free Journal

THE PSYCHOLOGICAL BLUEPRINT

Built On Hope Theory

In clinical positive psychology, Dr. C.R. Snyder established that hope is not a fragile emotion or passive optimism. It is a robust cognitive system: a learned mental toolkit that transforms paralysis into purposeful movement through three interconnected pillars.

1. Goals (The Destination)
What matters to you this season, not what’s expected.

2. Pathways (The Routes)
A Plan A, B and C, so one hard moment doesn’t derail the day.

3. Agency (The Motivation)
Permission to begin, to pause, and to leave when you need to..

Hope isn't just a feeling. It's a skill you can practise, built from a goal, more than one way to reach it, and the belief that you're allowed to begin.

Based on Hope Theory, developed by psychologist C. R. Snyder (University of Kansas)

llustrated character from Her Own Wiring

A LETTER FROM SHARED LIVED EXPERIENCE

From Me

I found out at 47 that my brain was wired for AuDHD. For years I thought I just wasn’t a people person, so I’d find reasons to skip family gatherings. This journal is the one I wish I’d had: no perfect holidays, just doable ones.