For the moment when everything feels like too much. One quiet prompt at a time, at your pace.
See a worked exampleWhat would help right now?
Choose the closest fit. You can skip anything or stop whenever you want.
You can leave it here.
This doesn’t have to become a productive session. Take whatever space or support you need next.
See the reset before you start.
These are the actual prompts in the “overloaded” path. You can skip any of them.
Take one demand off the table.
If you can safely pause, close one tab, silence one notification, or step away from the task. Just one less thing asking for you.
Notice something steady.
Feel the chair or floor supporting you. Or look at one ordinary object nearby and name its color. Skip this if it doesn’t feel useful.
Check for one simple need.
Would water, food, a quieter space, or a familiar person help right now? You can choose one, or choose nothing yet.
Give yourself a clear stopping line.
You can use this message if someone is waiting. Edit it to sound like you, then send it yourself if you want.
I’m overloaded and need a short pause. I’ll check back when I have a little more capacity. If something can’t wait, please tell me the one thing you need.
No sign-up. No answers saved. You can stop at any point.
A quiet reset for ADHD overwhelm
How to use it
Choose the situation that feels closest, then take the prompts one at a time. Back, Skip, and Stop are always available. Some paths include a message you can copy and change before sending yourself.
A useful boundary
Your answers stay only in this open page. Reloading resets the flow. If you need medical or mental health care, use professional support rather than relying on these prompts.
How this tool is put together
Choose what feels closest: frozen, overloaded, needing connection, or needing a pause. The app shows a fixed sequence of small prompts, one at a time. You can skip, go back, or stop. Copying a message only puts it on your clipboard; it doesn’t contact anyone.
Despite its name, Crisis Protocol is a self-guided reset for everyday overwhelm. It doesn’t assess danger, monitor responses, or provide emergency support. If you may be in immediate danger, use the emergency and crisis support links above instead of relying on this tool.
NICE discusses adapting surroundings to individual needs. The reset prompts are AMS editorial choices, not a clinical protocol endorsed by NICE. NICE NG87: recommendations.