Free tool
A 60-second reset for rejection spirals.
Before your brain turns one tiny signal into a whole story.
Free. No login. Nothing leaves your device.
✦ Everything stays on your device. Nothing is sent or saved to any server.
Built for ADHD brains. Works for other brains too — autistic, traumatized, perimenopausal, all of it.
Want the full guide?
The 12-page RSD Survival Kit — a field manual for the moments between “they replied late” and “they hate me.” Real triggers. Real phrases. Three worksheets to map your patterns.
Free. We’ll send it to your inbox.
Unsubscribe anytime. We don’t share your email.
60 seconds, 6 quiet steps. Your brain stays in the driver’s seat — we’re just helping it pause before the spiral.
· Name what happened.
Pick the kind of moment that triggered this. The closest fit is fine.
· Hear what your brain is saying.
Without judgment. Brains do this. Naming it is half the work.
· Separate the fact from the story.
One thing they actually did. One thing your brain added. The gap between them is where RSD lives.
· Check your body.
Not how you think you should feel. How loud it actually is, right now.
· Slow down (or stop).
If you’re activated, we breathe before we do anything. If you’re in a spike, we stop entirely.
· One small next step.
Something tiny and doable. And if you need to say something, three drafts that won’t make it worse.
This isn’t therapy. It isn’t a fix. It’s a pause — built by someone with ADHD, for the moment between “they replied late” and “they hate me.”
Pick the one that fits closest. Or the closest-ish one.
No judgment. Brains do this.
This tool isn't enough for what you're carrying right now. Please reach out to a real person — someone you trust, or one of these:
988 — Suicide & Crisis Lifeline (call or text, US & Canada)
Crisis Text Line — text HOME to 741741
116 123 — Samaritans (free, most EU countries)
Romania: TelVerde Antisuicid 0800 801 200 (free, 24/7)
findahelpline.com — international helpline directory
One is what happened. One is what your brain built on top.
Before we do this: What you're feeling is real. The pain is real. We're not checking whether you should feel it.
We're just looking at what your brain added on top — because the "on top" part is usually what hurts the most.
Not how you think you should feel. How loud is it, right now.
P.S. If your body is having a hard day already — chronic illness, hormones, exhaustion — be extra gentle with yourself. The wave hits harder when you're already stretched thin.