Start My 2-Minute Reset

Start My 2-Minute Reset

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OVERWHELM

OVERWHELM

Still overwhelmed? Reduce the input first.

Still overwhelmed? Reduce the input first.

Still overwhelmed? Reduce the input first.

Still overwhelmed? Reduce the input first.

You do not have to solve everything while your system is overloaded.

You do not have to solve everything while your system is overloaded.

You do not have to solve everything while your system is overloaded.

You do not have to solve everything while your system is overloaded.

I Need 2 Minutes Of Space

I Need 2 Minutes Of Space

Help Me Choose One Step

Help Me Choose One Step

Do this with me

1

1

1

Remove one source of input

Remove one source of input

Choose one: silence notifications; move somewhere quieter; step away from the conversation.

2

2

2

Take two quiet minutes

Take two quiet minutes

No decisions. No explanations. No fixing everything.

3

3

3

Choose what you need next

Choose what you need next

Decide only between more space or help choosing one small next step.

Quick PowerUp support video for you

A 45‑second overload reset

A 45‑second overload reset

To embed a Youtube video, add the URL to the properties panel.

Understand what's happening

Why does this happen?

Why does this happen?

ADHD can affect the ability to direct attention, filter competing information, and regulate emotional responses. When demands, thoughts, noise, and instructions accumulate, some people may freeze, withdraw, become irritable, or experience a strong emotional surge.

Sensory sensitivity is not the same for every person with ADHD, but research has found higher rates of sensory hyper‑ and hyposensitivity in some adults with ADHD.

What reduces the load?

  • Fewer instructions.

  • Less environmental input.

  • One decision at a time.

Helping someone else start

Try saying

Try saying

"You do not have to explain everything right now. Would you prefer two minutes of space or help choosing one next step?"

What helps

What helps

  • Lower the pressure and your voice.

  • Ask only one question.

  • Give space before gently reconnecting.

Avoid

Avoid

  • Adding more instructions.

  • Demanding an immediate explanation.

  • Arguing about whether the reaction is reasonable.

Still stuck?

Reduce more input

Reduce more input

Lower the lights, leave the room, or silence another device.

Create a not-now list

Create a not-now list

Write down everything that does not need attention immediately.

Remove one demand

Remove one demand

Ask: what can wait until later?

When additional help may be useful

Consider speaking with a qualified healthcare professional when these difficulties are frequent, worsening, or significantly affecting work, school, relationships, sleep, or safety. ADHD support can include medication, psychotherapy, behavioural strategies, and practical coaching. Stress, anxiety, depression, sleep problems, and other conditions can sometimes create similar difficulties.

Consider speaking with a qualified healthcare professional when these difficulties are frequent, worsening, or significantly affecting work, school, relationships, sleep, or safety. ADHD support can include medication, psychotherapy, behavioural strategies, and practical coaching. Stress, anxiety, depression, sleep problems, and other conditions can sometimes create similar difficulties.

ADHD PowerUp Cards provide educational and practical support. They do not diagnose ADHD or replace individualized medical or mental‑health care.

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