Tools › ADHD & attention › RSD First Aid Card
🌧️ ADHD & attention · Free printable tool

RSD First Aid Card

Rejection sensitive dysphoria: what to say to yourself and what to do in the twenty minutes after a perceived rejection.

RSD is a wave: intense, physical, and shorter than it feels. The goal is not to argue with it but to get through the peak without doing anything you will regret. Nothing needs to be answered, sent or decided in the first twenty minutes.

A4 PDF · 2 pages · sent by email with a direct link · no account needed
Related screening test: RSD →
RSD First Aid Card

What is inside

  • ✓Signs I am in the wave
  • ✓The 20-minute rule: what I do
  • ✓What I say to myself (write your own lines: 'A wave, not a verdict.' 'I will decide after it passes.')
  • ✓Before I reply, I check
  • ✓Afterwards: what turned out to be true?
  • ✓My safe people (name + number)

How to use it

  • 1Print it, or open it on a tablet and fill it with a stylus.
  • 2Use it for one week before judging it. New habits need a few repetitions.
  • 3Bring it to your doctor or therapist: a filled sheet says more than memory.

This tool supports self-management. It is not a diagnosis and does not replace professional care.

Other tools for ADHD & attention

🗓️ ADHD Daily PlannerOne page, one day: three must-dos, visible time blocks, planned breaks and a two-minute evening review. 🧩 Task BreakerTurn the task you keep postponing into ten-minute steps. The first one takes two minutes. 🔁 If-Then PlansImplementation intentions: the best-tested technique against procrastination. Decide now what you will do when the moment comes.

See all tools →