Emotional Overload Guide

ADHD emotions often arrive without a dimmer switch. Overwhelm, rejection sensitivity, and sudden shame can take an afternoon before you have named them.

This guide explains the mechanism gently, then offers what to do in the first ten minutes, the first hour, and the day after — including what to say to yourself, which is often the hardest part.

Inside

What emotional dysregulation actually is, in plain terms
A ten-minute plan for the peak of it
Language for rejection sensitivity when it arrives
A page for the day after, written kindly

This one is still being typeset — it will appear here shortly.

Added 11 April 2026

If this one helped

A few others from the shelves that tend to sit well beside it.

Checklists

ADHD Morning Reset Checklist

A short, forgiving sequence for mornings that begin badly. Six steps, no timers, nothing to fall behind on.

Daily Life

5 Minute Brain Reset

What to do when your mind is loud and the day is still going. Five minutes, one page, no equipment.

Daily Life

ADHD-Friendly Cleaning Guide

Cleaning broken into pieces small enough to begin. Room by room, ten minutes at a time, nothing all at once.

If these pages help, there is a longer one.

It's Not Laziness, It's ADHD is the notebook these resources were drawn from — written slowly, for women who are tired of feeling behind.

Read Emma's Notebook →Back to Cheat Sheets