CATEGORY 1: Dealing with the Crash
Clue: This happens when you try to start a task, but your brain feels completely frozen or stuck.
What is ADHD task paralysis?
The voice in your head that lies and says "everyone is looking at you and judging you" when you walk into a room.
What is the spotlight effect?
Waiting until the absolute last minute to do a project because the stress-induced adrenaline is the only thing that gets your brain moving.
What is procrastination?
This intense, deep focus allows you to work for hours on a topic you love, often making you an expert on it.
What is hyperfocus?
Name a physical sign that your frustration is boiling over before you actually blow up.
What is clenching fists, a hot face, or snapping at people?
A healthy way to handle text anxiety when you are too overwhelmed to reply to a friend right away.
What is setting a timer to reply later or sending a short "busy now" text?
This stress-busting tool involves breaking a massive school project down into tiny, bite-sized daily steps.
What is micro-tasking or chunking?
Because your brain naturally connects unrelated ideas, you are excellent at this type of thinking, which helps you solve complex puzzles or create art. Correct Response:
What is out-of-the-box thinking or lateral creativity?
Instead of quitting a frustrating assignment, doing this strategy means changing your physical environment or moving your body for 5 minutes.
What is a change of scenery or a movement reset?
This sensory strategy involves finding 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste to stop a panic spiral in public.
What is the 5-4-3-2-1 grounding method?
The physical sensation of stress where your shoulders crawl up to your ears and your neck feels completely locked up.
What is physical muscle tension?
Having ADHD often means you notice tiny details, patterns, or changes in your environment that others completely miss.
What is high situational awareness or observation?
When a video game or chore is frustrating, this 2-word phrase describes looking at the problem from a different angle to lower your anger.
What is cognitive reframing? (Accept "shifting perspective")
This phrase describes changing your true self, your interests, or your voice just to fit in with a certain group at school.
What is social masking?
This time-management strategy uses a timer to work intensely for 25 minutes, followed by a mandatory 5-minute break to prevent burnout.
What is the Pomodoro Technique?
This term describes your ability to bounce back, adapt, and keep trying even after facing frequent setbacks or frustration.
What is resilience?
This is the deep, painful sting of frustration people with ADHD feel when they think they have failed or been criticized.
What is Rejection Sensitive Dysphoria (RSD)?
If you feel trapped at a party or social event, having this pre-planned strategy with a parent or friend helps you leave safely without drama.
What is an exit strategy or safe code word?
When stress makes you feel like you are drowning, this action involves telling a trusted person exactly what you need instead of hiding away.
What is advocating for yourself or asking for accommodations?
Because your mind moves quickly and adapts well to chaos, you are often the best person to have around during this specific type of high-pressure situation.
What is an emergency or crisis?