Library

Grounding breath

In as it grows… out as it shrinks. Four rounds is enough. You're safe here.

Sensory check

Name what's around you — out loud or in your head, both count.

Drink a glass of water

A tiny action for overwhelm.

Stand up and stretch for 10 seconds

A tiny action for overwhelm.

Text one person a short message

A tiny action for overwhelm.

Put away three things near you

A tiny action for overwhelm.

Open a window and take three breaths

A tiny action for overwhelm.

Brush your teeth

A tiny action for overwhelm.

Write down one thing on your mind

A tiny action for overwhelm.

Move the energy — 10 star jumps or a fast walk

When your engine is running hot.

Brain-dump everything onto paper, no order needed

When your engine is running hot.

Put on one song and move with it

When your engine is running hot.

Do the smallest possible version of the task

When your engine is running hot.

Set a 5-minute timer and just begin

When your engine is running hot.

Tell someone: 'I'm a lot right now' — it's okay to say it

When your engine is running hot.

No-pressure rest for 10 minutes — not laziness, recovery

When your engine is cold.

Drink water and sit upright for a moment

When your engine is cold.

One tiny thing: just stand up. That's the whole task

When your engine is cold.

Low-stim task: tidy one small surface

When your engine is cold.

Text one person you trust, even just 'hey'

When your engine is cold.

Lower the bar: 'good enough' counts today

When your engine is cold.

Drink a full glass of water

A fog lifter.

Look out a window for 30 seconds — let your eyes go far

A fog lifter.

Write the 3 things fogging you up, in any order

A fog lifter.

Say out loud: 'I don't have to figure it all out'

A fog lifter.

Stand up and shake out your hands and arms

A fog lifter.

Right now I need…

A starter sentence to get words moving.

The foggiest thing on my mind is…

A starter sentence to get words moving.

One thing I do know is…

A starter sentence to get words moving.

I can start by…

A starter sentence to get words moving.

What I'm actually feeling is…

A starter sentence to get words moving.

I'm not ignoring you…

Hey — I'm not ignoring you. My ADHD brain either hyperfocuses or shuts out everything, and right now it's deep in something. I care about you, and I'll come back to you when my attention resets. It's not about your importance to me. You matter, even when I go quiet.

I'm frozen, not uninterested…

I look like I'm doing nothing, but my brain is stuck. It's called executive dysfunction — I want to start, and I can't make myself. It's not laziness and it's not about you. Please don't read my stillness as not caring. A little patience, or a tiny first step with me, helps more than you know.

I feel hard to love…

Sometimes my ADHD makes me feel like too much — too loud, too scattered, then too quiet. When I pull away, it's often shame, not distance. I'm learning that my brain isn't a burden, and that the people who stay see the whole me. You staying means more than I can say right now.

You're not broken. Your brain just works differently.

A kind word.

Resting is doing something. You're allowed to pause.

A kind word.

You don't have to earn your worth today.

A kind word.

Starting badly is still starting.

A kind word.

Your feelings make sense, even the big ones.

A kind word.

You've survived 100% of your hard days.

A kind word.

Asking for help is a strength, not a failure.

A kind word.

Good enough is good enough.

A kind word.

Daily check-in

A gentle one-minute reset.