RAIN for ADHD

Big emotions can feel overwhelming, especially with ADHD.

This tool walks you through the RAIN framework for dealing with challenging emotions in the moment with ADHD-friendly prompts.

Includes:

• Step-by-step RAIN breakdown

• Core emotions chart (since ADHDers often struggle to name our emotions!)

• Gentle “after the RAIN” reminders

Use it when:

• You feel emotionally flooded

• Rejection sensitivity is activated

• You’re stuck in shame or anxiety

• You need help regulating before responding

A structured way to process emotions without spiraling.