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Free printable · For adults with ADHD

This small reflection is for when a message, correction, cancelled plan or silence feels bigger than the moment. It does not judge whether your feelings are justified; it simply gives you space to decide what to do next.

Use one sentence per prompt. Do not write a full conversation transcript unless it genuinely helps. You can stop at any point.

RNDM ADHD / FREE COMPANION2–5 minutes

Two-minute rejection reset

Pause, separate the words from the story, and choose your next response.

Date:

01 / What happened?

Name the actual observable words or event in one brief sentence.

The words or event I observed

02 / What did I add?

A story might be true, false or unknowable right now. For example, 'They replied later' is a fact; 'They dislike me' is an interpretation.

What I know for sure

What I fear or am predicting

03 / Two-minute pause

If possible, leave the reply unsent. Take a comfortable pause and choose only one next action; you do not have to dismiss your feelings.

  • Pause before responding.
  • Decide whether this needs action now, later or not at all.
  • Ask for clarification when that would be useful and respectful.

My one next step / when I will revisit it

Reflection only; not a test for ADHD or rejection sensitive dysphoria, and not therapy. If you are distressed, seek support from someone you trust or an appropriate professional.

adultadhdguides.com / One hard thing at a time.
Use the related tool →Read Field Notes →
Front cover of The Sting: Why eight words can eat a week, and what to do in the first two minutes, by a RNDM Guide

The companion book

The Sting

For the message, comment or silence that lands harder than you expected — and the hours of second-guessing afterward.

Explore the book →