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✨ Slow Down to Speed Up: The ADHD Reset That Unlocks Real Productivity ✨ 🧠💥 How Intentional Pausing Boosts Focus, Reduces Stress & Helps You Get More Done — In Less Time

You’re not supposed to power through everything.
You’re supposed to know when to pause so your brain can work properly.
Give yourself those pauses.
Your clarity, confidence, and creativity all depend on them.

open.substack.com/pub/adhdwisd...
#adhd

🌱 Your First 100 Days After an ADHD Diagnosis A Roadmap for Newly Diagnosed or Self-Diagnosed ADHD Adults

Learn your brain, remove friction, build tiny systems and surround yourself with people who get it.
That’s it. That’s the roadmap. You don’t need to rebuild your life. You just need to build a version of it that finally fits the way your brain works. 💛 open.substack.com/pub/adhdwisd...

🔥 Why ADHD Anger Feels Instant and How the 90-Second Rule Gives You Control 😤 Calm your brain, interrupt the spiral and take back control by using the 90-second emotion rule

Learning to ride the 90-sec wave is about building a life where your feelings you control your tools.
Once you learn this skill, you realize something powerful:You’ve never been “too much”
You’ve simply need strategies designed for your brain.
open.substack.com/pub/adhdwisd...
#adhd

🔥 Why ADHD Anger Feels Instant — Part 3 Train Your Prefrontal Cortex, Predict Triggers & Reset Your Emotions 😤 Learn to anticipate triggers, strengthen your emotional brakes, and reset your ADHD brain in real time. (The next evolution of t

ADHD emotional hijacks aren’t you. ⚡ With tiny rituals and training, you go from reactive → proactive. Bit by bit, your brain rewires. 🛤️
You’re not “too emotional”—just learning tools. 💡
open.substack.com/pub/adhdwisd...
#adhd

😤 🔥 Why the 90-Second Rule Needs a Second Tool - Part 2: How Mindfulness Activates Your Prefrontal Cortex and Builds a New Emotional Path (A continuation of the 90-Second Rule — now with the science of rewiring your emotional response)

Your brain reacts fast — faster than your brakes.
Activate your prefrontal cortex and the shift begins: passenger → driver. 🚗
Breath by breath, a new path forms. 🛤️
You’re not “too emotional.” You’re learning the tools your brain needed. 💡
adhdwisdomtools.substack.com/p/why-the-90...
#adhd

🔥 Your mind spirals because everything feels urgent

Slowing down breaks the urgency illusion and resets your priorities.

Try this:

⏸️ Say out loud: “I have time for one thing.”

🗂️ Choose the smallest stepping stone

⌛ Set a 90-second focus timer

When urgency drops, your productivity rises.

#adhd

🔥 Your mind spirals because everything feels urgent

Slowing down breaks the urgency illusion and resets your priorities.

Try this:

⏸️ Say out loud: “I have time for one thing.”

🗂️ Choose the smallest stepping stone

⌛ Set a 90-second focus timer

When urgency drops, your productivity rises.

#adhd

🔥 Your mind spirals because everything feels urgent

Slowing down breaks the urgency illusion and resets your priorities.

Try this:

⏸️ Say out loud: “I have time for one thing.”

🗂️ Choose the smallest stepping stone

⌛ Set a 90-second focus timer

When urgency drops, your productivity rises.

#adhd

✨ Slow Down to Speed Up: The ADHD Reset That Unlocks Real Productivity ✨ 🧠💥 How Intentional Pausing Boosts Focus, Reduces Stress & Helps You Get More Done — In Less Time

You’re not supposed to power through everything.
You’re supposed to know when to pause so your brain can work properly.
Give yourself those pauses.
Your clarity, confidence, and creativity all depend on them.

open.substack.com/pub/adhdwisd...
#adhd

Absolutely fire!!🔥

I'd been struggling with chores & I started allocating 30min timer to force myself to do that 1 task. It helps a lot, any longer I just can't do it. With things I enjoy, starting the task is the hardest. I have performance anxiety, so recording myself for 3hr tasks sometimes helps force me to start.

Valentine J Brkich on Adhd Wisdom Tools This is a fantastic post. Tons of great info! Thank you for sharing it.

🚪 ADHD Experiential Avoidance: Why You Avoid Things (and how to break the cycle?) 🔄🚀
open.substack.com/pub/adhdwisd...

✨ Slow Down to Speed Up: The ADHD Reset That Unlocks Real Productivity ✨ 🧠💥 How Intentional Pausing Boosts Focus, Reduces Stress & Helps You Get More Done — In Less Time

✨ Slow Down to Speed Up:
You’re not supposed to power through everything.You’re supposed to know when to pause so your brain can work properly. Give yourself those pauses.Your clarity, confidence, and creativity all depend on them. ✨ open.substack.com/pub/adhdwisd...
#adhd

😤 🔥 Why the 90-Second Rule Needs a Second Tool - Part 2: How Mindfulness Activates Your Prefrontal Cortex and Builds a New Emotional Path (A continuation of the 90-Second Rule — now with the science of rewiring your emotional response)

Your brain reacts fast — faster than your brakes.
Activate your prefrontal cortex and the shift begins: passenger → driver. 🚗
Breath by breath, a new path forms. 🛤️
You’re not “too emotional.” You’re learning the tools your brain needed. 💡
adhdwisdomtools.substack.com/p/why-the-90...
#adhd

🙏

🙏

🔥 Why ADHD Anger Feels Instant — Part 3 Train Your Prefrontal Cortex, Predict Triggers & Reset Your Emotions 😤 Learn to anticipate triggers, strengthen your emotional brakes, and reset your ADHD brain in real time. (The next evolution of t

ADHD emotional hijacks aren’t you. ⚡ With tiny rituals and training, you go from reactive → proactive. Bit by bit, your brain rewires. 🛤️
You’re not “too emotional”—just learning tools. 💡
open.substack.com/pub/adhdwisd...
#adhd

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🔥 Why ADHD Anger Feels Instant and How the 90-Second Rule Gives You Control 😤 Calm your brain, interrupt the spiral and take back control by using the 90-second emotion rule

Learning to ride the 90-sec wave is about building a life where your feelings you control your tools.
Once you learn this skill, you realize something powerful:You’ve never been “too much”
You’ve simply need strategies designed for your brain.
open.substack.com/pub/adhdwisd...
#adhd

This is awesome! It's so cool how you're sharing helpful tips for managing ADHD. That 90-second rule sounds like a really effective way to calm down when things get overwhelming. I'm sure this will be super useful for lots of people!

🌡The 90-Second Rule Is ADHD’s Secret Calm Button
When the surge hits say:
“I only need to survive 90 SECONDS"
Try this: 🌀 Count 10 slow breath
🫶Touch something with texture to anchor your senses
💬Respond after the chemistry fades not during it
🔥Respond after the wave, not inside it
#ADHD

🔋 Low ADHD energy doesn’t mean zero progress.
When you can’t do a task, do a piece of it.

Try this:
🍵 Breathe + reset
⏱️ 30-second minimum move
🧦 Pick up one item, send one message

Small action is still action.
#adhd
adhdwisdomtools.substack.com

🔥 Why ADHD Anger Feels Instant and How the 90-Second Rule Gives You Control 😤 Calm your brain, interrupt the spiral and take back control by using the 90-second emotion rule

Learning to ride the 90-second wave is about building a life where your feelings don’t control you
You control your tools.Once you learn this, you realize something powerful.
You’ve never been “too much”
You simply need strategies designed for you
#adhd
adhdwisdomtools.substack.com/p/why-adhd-a...

How to clear Your To-Do List with the 30- seconds Rule? ⏲️ Use the 30-seconds rule to turn tiny tasks into instant wins and free your mind for what truly matters! 🌟🚀

Small tasks drain your energy if left undone
By tackling them immediately you save time⏳
avoid procrastination and keep your focus on bigger goals
Make the 30-seconds rule a habit🔁 and watch your productivity soar🚀
Little actions lead to BIG wins!🏆
adhdwisdomtools.substack.com/p/how-to-cle...
#adhd

🔥 ADHD anger isn’t “overreacting” — it’s an energy surge with nowhere to go.
Your brain hits full volume in one second.

Try this:
🧊 Pause for 90 seconds
🚶 Take 10 steps away
💨 Exhale longer than you inhale

Let the energy settle before the words come out.
#adhd

💥 ADHD frustration spikes fast because your brain cares deeply.
High emotions = high energy.

Try this:
📋 Keep a “cool-down cue” (phrase or reminder)
🎧 Use calming audio
✋ Delay responses by 2 minutes

Control the spark before it becomes a fire.

#adhd

⚡ Quick anger in ADHD isn’t a flaw — it’s a nervous system overload.
Too much input, not enough space.

Try this:
🕊️ Micro-breaks every hour
📱 Limit notifications
🌿 Step outdoors when you can

#adhd

Create gaps so the overwhelm has room to breathe.

🔥 ADHD rage fades as quickly as it arrives.
It’s energy, not character.

Try this:
💧 Rinse your hands with cold water
📲 Text “I need a moment”
🖊️ Write the first sentence you want to say

You’re not angry — you’re overwhelmed.