Rejection sensitive dysphoria workbook for ADHD adults, 30 calm pages

This rejection sensitive dysphoria workbook is for ADHD adults who feel silence, criticism or a brief message much more intensely than the people around them seem to. In 30 undated pages you can track what sets you off, sort facts from the stories your mind adds, comfort yourself and bounce back after a painful moment. It comes in US Letter and A4 as PDF files you can download right away. No physical item is sent.

Imagine reading a message once, asking a simple question and moving on with your day. That is what these tools are built for.

How the rejection sensitive dysphoria workbook helps you feel steadier

Note each painful moment in the trigger log, score it on a personal intensity scale from 0 to 10 and see that score fall as you practice. Worksheets on fact vs story and other explanations invite you to challenge the worst guess, while a page on thinking traps names eight of them and gives an example of each.

Instead of rereading a text for hours, you can reach for ready scripts and simply ask, "Are we okay?" A before I hit send checklist builds a pause in before any reply. And when the feeling has worn you out, a recovery plan, reminder cards and a calm-day toolkit spell out your next step.

Who will find it helpful

• Adults with ADHD or ADD who experience rejection, criticism or disappointment with great intensity
• Anyone who replays talks, rereads texts or fears that others are annoyed with them
• People pleasers who struggle to say no or to ask for what they need
• Neurodivergent adults looking for a soft, practical workbook, to use on their own or next to professional support

Quiet design for heavy feelings

• Clean, elegant white pages with soft blush pink details that go easy on ink
• Generous margins, so a home printer will not crop anything
• Portrait format, in US Letter (8.5 x 11 in) and in A4 (210 x 297 mm)
• No dates, so start whenever you like and print the logs and check-ins again as often as you wish
• Use it in a binder, on a clipboard or have a print shop spiral bind it

Inside the rejection sensitive dysphoria workbook: 30 pages

1. 1Cover page with an index
2. 2A guide to the workbook, outlining its four parts, my reasons for using it and a please note box
3. 3What it can feel like, explained in plain words with examples for the body, thoughts, urges and the aftermath, three points to remember and room to describe it yourself
4. 4Does this sound familiar? Twenty common experiences to tick, plus a 0 to 5 score for work, friends, partner, family, online and groups
5. 5My triggers map, covering situations, people, words or tones, the times you feel more sensitive, early warning signs and situations where you feel safe
6. 6My intensity scale, 0 to 10 split into five levels, each with how it feels and what helps, plus numbers for when to pause and when to seek support
7. 7Trigger log of 11 rows: date, what happened, the story I told myself, intensity, my response and the score later on
8. 8A hard moment, step by step, seven prompts moving from the facts to what I need now, with a check on intensity
9. 9Body signals, a 16 sensation checklist, where it shows up first, ways to calm the body and your plan for the very first sign
10. 10Fact vs story, noting the situation, the facts and the story, how strongly you believe it from 0 to 10, a more balanced view and the next step
11. 11Other explanations, an 8 row table with a likelihood column, how you would cope and what you decide to believe
12. 12Thinking traps, each with an example and room for your own: mind reading, fortune telling, personalizing, catastrophizing, all or nothing, filtering, labeling and should statements
13. 13Reframe builder, 8 rows taking a harsh thought, naming the trap and finding a kinder, truer one, plus six questions that help
14. 14Kinder things to tell myself, 16 soft reframes to circle, five lines to write your own and where you plan to keep them
15. 15Self-soothing menu for 1 minute, 10 minutes or longer, organized by the five senses, people, places and comfort items
16. 16My pause plan, six steps for the first ten minutes: notice, breathe, delay, soothe, check the facts and choose
17. 17Scripts for asking what someone meant, for a friend, a partner, work or school and family, each with room to write your version
18. 18When feedback stings, separating what was said from what I heard, what to keep and let go, a question to ask and a calm reply
19. 19Before I hit send, a checklist of 8 points, boxes for a first draft and a calmer version, and your final decision
20. 20Recovery plan for the first hour, the rest of the day and the days ahead, plus things I will not do
21. 21Repair after I reacted, looking at my part and what is not mine to own, with sample messages and space for your repair message
22. 22Self-worth reminder cards, 8 ready-printed cards to cut out
23. 23My own reminder cards, 8 empty cards to fill in
24. 24Evidence of my worth, listing qualities, hard things you have handled, kind words, people who are glad you are here and more
25. 25Relationships reflection for 6 people, noting where you feel safe, what hurts, what you need and what you might say
26. 26People-pleasing and boundaries, with four soft ways to say no and one boundary to practice this week
27. 27Weekly check-in with a table for 7 days, a steadiness scale, wins and what helped most
28. 28Monthly tracker, 11 habit rows over 31 days, patterns noticed and what makes you proud
29. 29My calm-day toolkit, with early signs, your three best tools, people to contact and space for a therapist, a doctor and a crisis line
30. 30Looking back, plus notes

What you will download

• Rejection Sensitivity Workbook for ADHD, US Letter PDF (30 pages)
• Rejection Sensitivity Workbook for ADHD, A4 PDF (30 pages)
• Read Me First, a short printing guide (PDF)

How to download and print

• Check out with PayPal, a debit or credit card, Apple Pay or Google Pay. Your download page opens as soon as the payment goes through.
• We email the same private download links to you, so you can download your files again later.
• Open the PDF in a free reader such as Adobe Acrobat Reader and print at 100% or Actual size.
• Print only the pages you need, as often as you like, for your own personal use.

Important to know

• The rejection sensitive dysphoria workbook is built for printing, so it has no hyperlinks and is not a digital planner. Most note taking apps can still import the PDF for writing on.
• You get a digital file only, and nothing physical is mailed.
• Printed colors can differ a little from the screen.
• These files are for you alone. Please do not share, resell or pass them on.
• Digital files are non-returnable. If a file will not open or prints wrongly, email us and we will help quickly.
• Use it for reflection and getting organized. It is neither medical advice nor therapy, cannot diagnose or treat ADHD or any condition, and does not take the place of a doctor or mental health professional.
• When your feelings become too much, please turn to a professional. In a crisis, call your local emergency number or a crisis line straight away.

How this was made

Designed and written by PetiteDiary. AI tools helped draft parts of the text, and some background scenes in the preview images were created with AI. Every page was designed, reviewed and checked before release.

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