🌊 Feelings

The rejection-sting pause

When criticism hits hard, wait 90 seconds and check the story.

Tiny version

Don’t reply yet. Breathe out slowly for 90 seconds first.

Start a 5-min timer

Good for

  • A comment stings a lot
  • You assume someone is upset with you
  • You want to fire back

Why it helps

Many people with ADHD feel rejection and criticism very intensely. A short pause lets the first surge pass before you decide what it means.

The full version

  1. Notice the sting. Don’t act or reply yet.

  2. Wait about 90 seconds while you breathe slowly.

  3. Ask: what actually happened, and what am I telling myself about it?

  4. If unsure, ask the person instead of assuming.

If this doesn’t click, try

All skills →
Name it to tame it Put the feeling into words, and give it a number. 🌊 Feelings Movement snack Two minutes of moving to reset a foggy or restless brain. 🔋 Body & energy Good enough is finished Decide what “done” looks like before you start. 🌊 Feelings