<aside> ℹ️
The word pause might sound peaceful to some — but for many ADHDers (myself included), it can feel vague, boring, or even uncomfortable. So before diving into the prompts, feel free to redefine what a pause looks like for you.
👉 You might start by asking:
⏸️ How do I naturally pause or reset during the day — even for just a few seconds?
<aside>
</aside>
🤔 Is there a word that helps me connect to this idea of pausing (i.e. breathe, move, transition, shake it out, step away, stretch, look out the window, or take a moment)?
<aside>
</aside>
There’s no right answer, just what makes sense for you. Maybe it’s turning on music 🎶, standing up and stretching 🙆, doodling while you think 🖍️, or talking out loud as you reflect 🎙️. Let this moment meet you, not the other way around.
✍️ Write down your own version of pause below:
<aside>
</aside>
You don’t need perfect silence or a cup of tea to reflect (unless that’s your thing!). Just meet yourself wherever you are — whether that’s at your desk 🪑, in bed 🛏️, on a walk 🚶, or voice-noting in your car 🚗 (but please be safe!).
Pick one question or move through them all (4 sections in total). You’re allowed to skip around, pause halfway, or return later. Go slow. Go messy. This is yours.