RSD Distraction Worksheet

Distraction Isn’t Avoidance — It’s a Survival Strategy.

This downloadable Distraction Tools Menu is designed for ADHD and neurodivergent women who struggle to regulate in the moment. When you’re overwhelmed, spiraling, or emotionally flooded, reflection and problem-solving can wait. Your nervous system needs relief first.

🌿 This guide offers grounding, sensory-based, and playful tools you can use to gently interrupt the spiral—without shame.

Inside the Menu:

• Object-focused tools to anchor you in your environment
• Mind-based challenges to engage your thinking brain
• Soothing sound-based ideas (no silence required)
• Game-like prompts to shift gears quickly
• Future-oriented practices to hold hope
• Fill-in-the-blank prompts to personalize your toolkit

🧠 Use this tool when:

• RSD hits hard and you can't think straight
• You’re shut down or frozen
• Emotions are too big to process yet
• You need a non-judgmental reset

✨ Gentle. Affirming. ADHD-Friendly.

Distraction can be a bridge—not a bypass. This menu helps you care for your brain, without pressure to perform or fix anything right away.

Printable