STUCK MOMENT · ADHD-LED ANSWER · 4 SECONDS

I'm spiraling about something.

Type the spiral. Get back three calm sentences: what's actually happening, what your brain is adding, and one small thing to do (or rest, if that's the right move).

Why this happens

ADHD adults often spiral specifically at the moments their working memory has nothing else to grip onto — bedtime, after sending a message, during a quiet meeting. The spiral isn't the problem; the **fusion** with the spiral is. Naming the actual situation, the distortion your brain is adding, and one small action (or rest) creates enough gap to settle. It's not therapy. It's a clear-headed friend you can ask at 11pm without owing them an explanation.

The example we'll start with

I sent my boss a Slack message 90 minutes ago and they haven't replied. They usually reply fast. I'm spiraling that I phrased it wrong, that they're annoyed, that I'm about to be fired, even though there's no real evidence.

Click the button above and the textarea pre-fills with this example. Edit it to match your real situation, or use it as-is.