SelfHealer Basics

Version 0.1

Last updated: May 7, 2026

Price target: $9.99

Built by an ADHD adult for ADHD adults who need a short reset before they can do the larger system.

This is not therapy. It is not medical advice. It is a small comeback protocol for the moment when the day has started to fold in on itself and the normal plan is no longer useful.

Start here

Use this when you have 12 minutes, not a clean afternoon.

You do not need to catch up. You need to make the next task small enough that your nervous system stops rejecting it.

The 12-minute reset

Set a timer for 12 minutes.

Minute 0 to 2: write the actual state.

• What time is it?
• What did I avoid?
• What is the smallest visible mess?
• What would make the next 30 minutes less expensive?

Minute 2 to 5: remove one source of pressure.

• Close one tab.
• Put one bill, note, or item in one place.
• Move one task out of your head and into a list.
• Send one "I saw this, I need a minute" message if someone is waiting.

Minute 5 to 9: choose the next honest action.

Pick one:

• Open the document.
• Find the password.
• Put shoes on.
• Start the payment page.
• Write the first bad sentence.
• Sort only the top three items.

Minute 9 to 12: make re-entry easier.

• Leave a marker for future you.
• Write the next step in plain words.
• Put the tab, file, or object where you will see it.
• Stop before you redesign your whole life.

The anti-spiral card

When the day is sideways, do not ask "how do I fix my life?"

Ask:

• What got expensive because I avoided it?
• What is still reversible?
• Who needs a plain update?
• What can wait without lying to myself?
• What is the next action that takes under 5 minutes?

The comeback note

Copy this when you need to message someone:

"I saw this. I got behind and I do not want to pretend otherwise. I can send the next real update by [time/date]."

Use it as written. Do not over-explain. Over-explaining is often avoidance wearing a nicer jacket.

The money check

If the avoided thing is money, do this first:

• Open the bank app.
• Do not categorize anything yet.
• Write the current balance.
• Write the next bill due.
• Write the one payment or cancellation that would reduce pressure today.

Stop there if that is all you can do. Seeing the number is a completed action.

The work check

If the avoided thing is work, do this first:

• Name the output, not the project.
• Find the file.
• Add the ugliest possible first line.
• Send or schedule one expectation-setting note if someone is waiting.

The first line does not need to be good. It needs to exist.

When to use the bigger kit

Use the ADHD Executive Function Kit when the same problem keeps returning.

SelfHealer Basics gets you back into motion. The bigger kit builds the rails so re-entry happens faster next time.

Refund rule

If this does not help you get one honest next action, ask for a refund. No performance. No form.