Toolkit
Seven concrete, free, sign-up-free exercises. Each tool has a clinical basis or a documented community use. Nothing is sent to a server: everything stays on your device.
Built for moments of emotional emergency, executive shutdown, and the need to ground. Use them in any order.
Task Starter — the 2-minute rule
For moments when a task has been poisoning you for hours (days, weeks). You don't finish it. You shrink the commitment to 2 minutes, start the timer, and begin. Inertia is the only real obstacle — once you start, the ADHD brain often keeps going on its own.
Based on the 2-minute rule (BJ Fogg 2009) + the ADHD commitment-reduction technique (Steel 2007 on procrastination). Read the full method →
4-7-8 Breathing
Inhale 4s, hold 7s, exhale 8s. Across 3-4 cycles it activates the vagus nerve and reduces state anxiety (Aktas & Ilgin, 2022, PubMed 36480101).
Ideal right after a RSD trigger, before a hard phone call, or at night when the brain won't turn off.
Respiration guidée
Inspire 4s, retiens 7s, expire 8s. Calme le système nerveux. Utile en cas de tempête émotionnelle ou RSD.
5-4-3-2-1 Sensory grounding
Brings attention back into the body when dissociation or panic starts. Trauma-informed, peer-reviewed technique.
Ancrage 5-4-3-2-1
Technique sensorielle pour revenir dans ton corps quand les pensées emballent. Efficace en cas de RSD, anxiété aiguë, dissociation, crise émotionnelle.
Mood meter — name what you feel
Inspired by Lisa Feldman Barrett's work on emotional granularity. Naming precisely what you feel reduces its dysregulating intensity.
Focus timer (no streak, no guilt)
5, 15, or 25-minute sessions. No failure notification if you stop. No streak to keep. Just: you try, you notice, you try again.
Un peu de focus, sans pression
Choisis une durée. Commence quand tu veux. Arrête quand tu veux.
Glossary memory match
Working memory + clinical vocabulary. Pairing terms to their definitions helps anchor them (testing effect, Roediger & Karpicke 2011).
Review flashcards
One question, you try to answer in your head, then you check. Retrieval practice is much more effective than re-reading.
What is Rejection Sensitive Dysphoria (RSD)?
What's the difference between meltdown and shutdown?
What is alexithymia?
Gentle daily commitments
Not a punitive habit tracker. You tick it if you did it. You forget — that's real life. Anti-streak, Finch-style — the counter never resets.