🎢 Emotions & Energy
Skills from the "Emotions & Energy" section. Each one is a concrete action you can take right now, plus an explanation of why it works.
Emotional Rollercoaster
I explode, then regret it
What you tell yourself"Неуравновешенная"
💡 90 SecondsWhat to do: Leave the room. Don't send the message. 90 seconds.
Why it works: The neurochemical wave of an emotion lasts ~90 sec. Then it drops.
The emotion floods me
What you tell yourself"Слишком эмоциональная"
💡 NamingWhat to do: Say aloud: "I'm feeling rage right now". Name it precisely.
Why it works: Naming activates PFC, which starts putting the brakes on the amygdala.
No reply = I'm not wanted
What you tell yourself"Слишком чувствительная"
💡 Fact or Interpretation?What to do: Fact: "she didn't reply for 3 hours". Interpretation: "she thinks I'm incompetent". Compare.
Why it works: Separating your interpretation from fact gives the brain time to intervene.
Criticism = catastrophe
What you tell yourself"Не выношу правду"
💡 Win FileWhat to do: Note with successes, compliments, achievements. Read during RSD. You've done more than most.
Why it works: Counter-arguments for PFC. The amygdala hides the positive; the file brings it back.
I react before I think
What you tell yourself"Агрессивная"
💡 Physical PauseWhat to do: Stand up. Leave. Phone in pocket.
Why it works: Physical action interrupts the emotional cascade at body level.
On edge for no reason
What you tell yourself"Нестабильная"
💡 Base ChecklistWhat to do: When did you last eat? Drink water? How much sleep?
Why it works: Dysregulation spikes with hunger, dehydration, sleep deprivation.
I dwell on things for days
What you tell yourself"Зацикленная"
💡 Time ScaleWhat to do: "Will this matter in a week? A month? A year?" If not, let it go.
Why it works: Time scaling helps the brain stop perceiving the situation as critical.
Afraid they see my flaws
What you tell yourself"Ненормальная"
💡 Code WordWhat to do: Agree with someone close: they say a word during RSD. No judgment.
Why it works: RSD is invisible from inside. External anchor returns you to reality.
Fear of Rejection (RSD)
Disproportionate reaction to rejection
What you tell yourself"Слишком чувствительная"
💡 Win FileWhat to do: Note with success facts. Read during attacks.
Why it works: Counter-data for the PFC against panic.
I imagine rejection everywhere
What you tell yourself"Что-то со мной не так"
💡 Fact vs InterpretationWhat to do: "Didn't reply" = fact. "Doesn't care" = assumption. Write both down.
Why it works: RSD presents interpretation as fact.
RSD attack
What you tell yourself"Не могу это контролировать"
💡 Code WordWhat to do: Agree: a word during RSD attack.
Why it works: Invisible from inside. External anchor.
Impulsive reaction to criticism
What you tell yourself"Я неадекватная"
💡 90 SecondsWhat to do: Don't reply. Don't write. Leave. 90 seconds.
Why it works: The wave subsides. Thinking gets easier.
Shame
Postponing my life
What you tell yourself"Еще не готова"
💡 Do It DirtyWhat to do: Start. Send. Publish. As is. Right now.
Why it works: Perfectionism in ADHD = RSD in disguise.
I forgot = I'm a bad person
What you tell yourself"Безответственная"
💡 Fact, Not VerdictWhat to do: "I forgot" = fact. "I'm irresponsible" = verdict.
Why it works: Brain confuses behavior and identity. Skill: catch the swap.
Comparing myself to colleagues
What you tell yourself"Все могут, я нет"
💡 Different EngineWhat to do: Different architecture. Comparison is invalid.
Why it works: Fish don't climb trees. Not a fish defect.
I only see what's undone
What you tell yourself"Ничего не достигаю"
💡 Done ListWhat to do: Three things you did today. Any. Every evening.
Why it works: ADHD hyperfocuses on negatives. Logging recalibrates the critic.
No Energy
Fine in the morning, a zombie by afternoon
What you tell yourself"Должна ровно весь день"
💡 Productivity WindowsWhat to do: Track flow and dead zones for a week. Put hard stuff in flow windows.
Why it works: Against the wave = triple resource drain.
Falling apart before my period
What you tell yourself"Слабая"
💡 Cycle as FactorWhat to do: Track menstrual phases. Don't plan ambitious things for the luteal phase.
Why it works: Follicular: more dopamine. Luteal: ADHD intensifies.
Burning out after intense work
What you tell yourself"Все могут"
💡 Buffer TimeWhat to do: 15 minutes of nothing between tasks. In calendar.
Why it works: Without a buffer, "switching debt" accumulates.
Guilt when resting
What you tell yourself"Отдых = лень"
💡 Planned RestWhat to do: "Rest" in calendar as a task. With time and duration.
Why it works: Without recovery the brain breaks. Maintenance, not laziness.
Thought Loops
Spinning one thought for hours
What you tell yourself"Должна додумать"
💡 Brain DumpWhat to do: Paper or voice note. Dump everything. Don't solve.
Why it works: The brain stops fearing it will "forget to think about it".
Can't let go of a problem
What you tell yourself"Думать дольше = решу"
💡 Action TestWhat to do: "Can I do something right now?" Yes = action. No = it's anxiety.
Why it works: Anxiety disguises itself as analysis.
Replaying a conflict
What you tell yourself"Нужно понять кто прав"
💡 TimerWhat to do: 10 minutes with timer. After signal - stand up, go have tea.
Why it works: Permission relieves anxiety. Timer gives an exit point.
Can't stop the thoughts
What you tell yourself"Схожу с ума"
💡 BodyWhat to do: Shower. Walk. Change rooms.
Why it works: Cognitively impossible to stop. Body reboots context.
Analyzing with no result
What you tell yourself"Нужно больше данных"
💡 Say It AloudWhat to do: Call someone. Warn them you're about to brain-dump on them.
Why it works: The loop breaks once you can hear it. You notice the circle.