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+---
+created: 2025-11-02T21:50
+updated: 2025-11-02T21:51
+---
+# Focus & Regulation Tools
+
+## Overview
+
+Focus and regulation patterns help manage ADHD symptoms in the moment through pre-task preparation, mid-work regulation, and recovery protocols. These are "in the moment" tools for when the brain needs support.
+
+## When to Use
+
+- User mentions racing thoughts or can't settle to work
+- User asks how to calm down before focusing
+- User is in hyperfocus crash and needs recovery
+- User mentions overstimulation or sensory overwhelm
+- User asks "how do I focus better?"
+- User needs help with emotional regulation
+- User mentions anxiety preventing work
+
+## Pattern: Pre-Task Calm-Down Protocol
+
+Use when user needs to regulate before starting focused work.
+
+```mermaid
+flowchart TD
+    Start[Need to focus but<br/>brain is racing] --> Check{Current state check}
+    
+    Check --> Anxious[Anxious/<br/>Overwhelmed/<br/>Wound up]
+    Check --> Scattered[Scattered/<br/>Can't settle/<br/>Restless]
+    Check --> Low[Low energy/<br/>Foggy/<br/>Unmotivated]
+    
+    Anxious --> A1[Regulation menu:<br/>Pick 1-2 things]
+    Scattered --> S1[Grounding menu:<br/>Pick 1-2 things]
+    Low --> L1[Activation menu:<br/>Pick 1-2 things]
+    
+    A1 --> A2[• Box breathing 2 min<br/>• Progressive muscle relaxation<br/>• Splashing cold water<br/>• 5-4-3-2-1 grounding<br/>• Write worry list]
+    
+    S1 --> S2[• Brain dump for 3 min<br/>• Physical movement<br/>• Touch different textures<br/>• Name 10 things you see<br/>• Heavy work proprioception]
+    
+    L1 --> L2[• Cold shower/splash<br/>• Upbeat music 1 song<br/>• Quick movement<br/>• Caffeine if you use it<br/>• Change location]
+    
+    A2 --> After[After regulation:<br/>Try to start work]
+    S2 --> After
+    L2 --> After
+    
+    After --> Works{Can you focus now?}
+    
+    Works -->|Yes| Go[Great! Set timer<br/>Start working<br/>You prepared well]
+    Works -->|Somewhat| Try[Try for 10 min<br/>Reassess after<br/>Progress > perfect]
+    Works -->|No| Honor[Honor your limits today<br/>Maybe this is a rest day<br/>Or do low-energy tasks]
+    
+    style Start fill:#fff3cd
+    style Check fill:#e1f5ff
+    style Go fill:#d4f1d4
+    style Honor fill:#fef3c7
+```
+
+**Key insight:** Not every state can be regulated into focus. Sometimes the answer is "not today."
+
+**Create your own regulation menu:** Track what actually helps YOU, not what "should" work.
+
+## Pattern: Mid-Work Regulation Check-In
+
+Use when user is working but struggling to maintain focus.
+
+```mermaid
+flowchart TD
+    Working[Working on task] --> Struggle[Noticing difficulty<br/>focusing]
+    
+    Struggle --> Pause[PAUSE for 2 min<br/>Don't push through]
+    
+    Pause --> What{What's happening?}
+    
+    What --> Physical[Physical discomfort:<br/>Hungry<br/>Thirsty<br/>Need bathroom<br/>Uncomfortable position]
+    What --> Mental[Mental fatigue:<br/>Been working too long<br/>Task too hard<br/>Brain tired]
+    What --> Emotional[Emotional dysregulation:<br/>Frustrated<br/>Anxious<br/>Bored<br/>Understimulated]
+    What --> Environment[Environment issues:<br/>Too loud<br/>Too quiet<br/>Wrong temperature<br/>Bad lighting]
+    
+    Physical --> Fix1[Fix immediately:<br/>Drink water<br/>Eat snack<br/>Use bathroom<br/>Adjust position<br/>2-5 min]
+    
+    Mental --> Fix2[Take a real break:<br/>10-15 min<br/>Away from workspace<br/>Movement preferred<br/>Then reassess]
+    
+    Emotional --> Fix3[Regulate first:<br/>2 min breathing<br/>Name the feeling<br/>Quick movement<br/>Change sensory input]
+    
+    Environment --> Fix4[Adjust now:<br/>Headphones/earplugs<br/>Adjust temp<br/>Better lighting<br/>Move locations<br/>2 min]
+    
+    Fix1 --> Resume[Resume work]
+    Fix2 --> Resume
+    Fix3 --> Resume
+    Fix4 --> Resume
+    
+    Resume --> Better{Improvement?}
+    
+    Better -->|Yes| Continue[Keep working<br/>Check in again<br/>in 20-30 min]
+    Better -->|No| Stop[Stop for now<br/>This task isn't happening<br/>Switch to something else<br/>OR<br/>Call it a day]
+    
+    style Pause fill:#fff3cd
+    style Resume fill:#e1f5ff
+    style Continue fill:#d4f1d4
+    style Stop fill:#fef3c7
+```
+
+**Don't push through:** Pushing = burnout. Pausing = sustainable.
+
+**Track patterns:** Notice WHEN focus breaks. Morning? After lunch? After 45 min? Adjust accordingly.
+
+## Pattern: Hyperfocus Crash Recovery
+
+Use when user has crashed after hyperfocus session.
+
+```mermaid
+flowchart LR
+    Crash[After hyperfocus:<br/>Exhausted<br/>Depleted<br/>Can't function] --> First[First 10 min:<br/>Just breathe<br/>You're not broken<br/>This is normal]
+    
+    First --> Needs[Check basic needs:<br/>IMMEDIATELY]
+    
+    Needs --> N1[• Drink water<br/>• Eat something<br/>• Use bathroom<br/>• Change position<br/>• Blink/rest eyes]
+    
+    N1 --> Rest[Rest period:<br/>30-60 min minimum]
+    
+    Rest --> R1[Recovery activities:<br/>• Lie down<br/>• Close eyes<br/>• Gentle stretching<br/>• Quiet space<br/>• No screens if possible]
+    
+    R1 --> After{After rest:}
+    
+    After --> Assess[Assess capacity:<br/>What can you do now?]
+    
+    Assess --> Options[Options:<br/>Low: Rest more, minimal tasks<br/>Medium: Light admin, easy wins<br/>High: Unusual, but okay to continue]
+    
+    Options --> Prevent[Prevention for next time:<br/>• Set hyperfocus alarm<br/>• Scheduled breaks<br/>• Someone to interrupt you<br/>• Post-it notes<br/>• Better than recovery]
+    
+    style Crash fill:#fecaca
+    style First fill:#fff3cd
+    style Rest fill:#fef3c7
+    style Prevent fill:#e1f5ff
+```
+
+**Hyperfocus is NOT a superpower:** It's a regulation difficulty. The crash costs more than the productivity gained.
+
+**Prevention > recovery:** Set alarms every 45-60 min when hyperfocusing. Interrupt yourself.
+
+## Pattern: Sensory Regulation Toolkit
+
+Use when user needs to adjust sensory input to support focus.
+
+```mermaid
+flowchart TD
+    Need[Need sensory adjustment] --> What{What's the issue?}
+    
+    What --> Over[Overstimulated:<br/>Too much input<br/>Overwhelmed<br/>Irritated by sounds/lights]
+    What --> Under[Understimulated:<br/>Bored<br/>Restless<br/>Can't focus<br/>Need more input]
+    What --> Mix[Mixed:<br/>Some things too much<br/>Some not enough]
+    
+    Over --> Reduce[Reduce input:]
+    Under --> Increase[Increase input:]
+    Mix --> Balance[Balance carefully:]
+    
+    Reduce --> R1[• Noise-canceling headphones<br/>• Earplugs<br/>• Dim lights<br/>• Sunglasses indoors if needed<br/>• Remove visual clutter<br/>• Quiet space<br/>• Soft textures]
+    
+    Increase --> I1[• White noise or music<br/>• Fidget tools<br/>• Gum or crunchy snacks<br/>• Movement breaks<br/>• Textured objects<br/>• Standing desk<br/>• Weighted items]
+    
+    Balance --> B1[• Headphones + instrumental music<br/>• Bright workspace + dim surroundings<br/>• Fidget + quiet environment<br/>• Movement breaks + focused sessions]
+    
+    R1 --> Try[Try adjustments<br/>Notice what helps]
+    I1 --> Try
+    B1 --> Try
+    
+    Try --> Track[Track what works:<br/>Keep a list<br/>Your sensory profile<br/>is unique to YOU]
+    
+    Track --> Kit[Build your toolkit:<br/>Items you can access<br/>at home and work<br/>Portable options]
+    
+    style Over fill:#fecaca
+    style Under fill:#fed7aa
+    style Mix fill:#fef3c7
+    style Kit fill:#d4f1d4
+```
+
+**Common ADHD sensory needs:**
+- Background noise (can't focus in silence)
+- Fidgeting (helps concentration, not distraction)
+- Movement (standing/walking while thinking)
+- Oral stimulation (gum, crunchy snacks)
+- Proprioception (weighted blanket, tight clothing)
+
+**Your needs ≠ stereotypes:** You know what helps. Trust yourself.
+
+## Pattern: Emotional Regulation for Focus
+
+Use when user's emotional state is blocking ability to focus.
+
+```mermaid
+flowchart TD
+    Emotional[Strong emotion<br/>preventing focus] --> Name[Step 1:<br/>Name the emotion<br/>1 min]
+    
+    Name --> Examples[Anxious?<br/>Frustrated?<br/>Sad?<br/>Angry?<br/>Ashamed?<br/>Overwhelmed?<br/>Excited?]
+    
+    Examples --> Accept[Step 2:<br/>Accept it's there<br/>'I'm feeling X<br/>and that's okay'<br/>1 min]
+    
+    Accept --> Body[Step 3:<br/>Where in your body?<br/>Notice physical sensations<br/>1 min]
+    
+    Body --> Choose{Step 4:<br/>Choose response}
+    
+    Choose --> Express[Express it:<br/>• Write it out 3 min<br/>• Voice memo to self<br/>• Draw/scribble<br/>• Tell someone<br/>• Move it through body]
+    
+    Choose --> Regulate[Regulate it:<br/>• Box breathing 2 min<br/>• Cold water on face<br/>• Progressive relaxation<br/>• Bilateral stimulation<br/>• Self-havening]
+    
+    Choose --> Park[Park it for later:<br/>• Acknowledge: 'Not now'<br/>• Write 'Will address at 3pm'<br/>• Set reminder<br/>• Promise to come back<br/>• Then refocus]
+    
+    Express --> After[After 5-10 min:]
+    Regulate --> After
+    Park --> After
+    
+    After --> Can{Can you focus now?}
+    
+    Can -->|Yes| Work[Proceed with work<br/>Emotion doesn't have to<br/>be gone completely<br/>Just manageable]
+    Can -->|No| Honor[The emotion needs<br/>attention now<br/>Not a work moment<br/>Take care of yourself]
+    
+    style Emotional fill:#fff3cd
+    style Accept fill:#fef3c7
+    style Work fill:#d4f1d4
+    style Honor fill:#e1f5ff
+```
+
+**ADHD & emotions:** Emotional regulation difficulty is core ADHD symptom. Not a character flaw.
+
+**Emotions aren't enemies:** They're information. Listen, then choose response.
+
+## Pattern: Decision Fatigue Recovery
+
+Use when user has made too many decisions and can't focus.
+
+```mermaid
+flowchart LR
+    Tired[Decision fatigue:<br/>Can't make choices<br/>Everything feels hard<br/>Indecisive] --> Stop[STOP deciding<br/>for rest of day]
+    
+    Stop --> Auto[Switch to<br/>autopilot mode]
+    
+    Auto --> Choices[Pre-made choices:<br/>No new decisions]
+    
+    Choices --> C1[• Eat usual meal<br/>• Wear comfortable clothes<br/>• Do routine tasks only<br/>• Follow existing plan<br/>• Say no to options<br/>• Pick first available]
+    
+    C1 --> Rest[Decision rest period:<br/>2-24 hours<br/>depending on depletion]
+    
+    Rest --> Prevent[Prevention:<br/>Reduce daily decisions]
+    
+    Prevent --> P1[Strategies:<br/>• Meal rotation<br/>• Capsule wardrobe<br/>• Default routines<br/>• Pre-made plans<br/>• Batch decisions<br/>• Decision-free times]
+    
+    P1 --> Protect[Protect decision energy<br/>for what matters:<br/>Not breakfast choice]
+    
+    style Tired fill:#fecaca
+    style Stop fill:#fff3cd
+    style Protect fill:#d4f1d4
+```
+
+**ADHD note:** Executive function includes decision-making. When depleted, everything becomes harder.
+
+**Decision budget:** You have limited daily decisions. Spend wisely.
+
+## Pattern: Energy Recovery Protocol
+
+Use when user needs to recover energy to refocus.
+
+```mermaid
+flowchart TD
+    Depleted[Energy depleted:<br/>Can't focus<br/>Brain fog<br/>Everything is hard] --> How{How depleted?}
+    
+    How -->|Slightly| Quick[Quick recovery:<br/>10-15 min]
+    How -->|Moderately| Medium[Medium recovery:<br/>30-60 min]
+    How -->|Severely| Long[Long recovery:<br/>Rest of day]
+    
+    Quick --> Q1[• Close eyes 5 min<br/>• Drink water<br/>• Eat protein snack<br/>• Walk outside<br/>• Stretch<br/>• Change location]
+    
+    Medium --> M1[• 20-min nap<br/>• Proper meal<br/>• Shower<br/>• Exercise or yoga<br/>• Nature time<br/>• Social break]
+    
+    Long --> L1[• Actual sleep<br/>• Full meal rest<br/>• No screens<br/>• Gentle activities only<br/>• Early bedtime<br/>• Tomorrow is new day]
+    
+    Q1 --> Return1[Try to return<br/>to work<br/>Adjusted expectations]
+    M1 --> Return2[Return if possible<br/>Lower intensity tasks<br/>OR call it a day]
+    L1 --> Done[Accept: Done for today<br/>Rest is productive<br/>Recovery = investment]
+    
+    Return1 --> Sustain[To sustain energy:<br/>Regular breaks<br/>Don't deplete fully<br/>Prevention > recovery]
+    Return2 --> Sustain
+    Done --> Sustain
+    
+    style Depleted fill:#fecaca
+    style Quick fill:#fff3cd
+    style Medium fill:#fed7aa
+    style Long fill:#fef3c7
+    style Sustain fill:#d4f1d4
+```
+
+**Energy is NOT unlimited:** Working through depletion = bigger crash later.
+
+**Rest is work:** Recovery time IS productive time.
+
+## Language Guidelines
+
+**Use body-affirming, permission-giving language:**
+
+✅ DO:
+- "Your brain needs what it needs"
+- "Sensory needs are real and valid"
+- "Emotions are information, not obstacles"
+- "Rest is part of the work process"
+- "You're not broken, you're dysregulated"
+- "Regulation tools are for everyone"
+
+❌ DON'T:
+- "Just focus harder"
+- "Push through it"
+- "You're being too sensitive"
+- "Stop making excuses"
+- "Everyone deals with this"
+- "You should be able to handle this"
+
+## Regulation Principles for ADHD
+
+**What's different:**
+- Harder to self-regulate without external support
+- More sensitive to sensory input
+- Difficulty recognizing depletion until severe
+- Longer recovery time after dysregulation
+- Need for more frequent breaks
+- Higher baseline stimulation needs
+
+**Design accordingly:**
+- External cues (timers, reminders)
+- Sensory toolkit easily accessible
+- Regular check-ins built into schedule
+- Permission to stop before breaking
+- Lower expectations during recovery
+- Diverse regulation strategies (not just "breathe")
+
+## Building Your Regulation Practice
+
+**Start with:**
+1. Notice when dysregulated (tracking)
+2. Try one regulation tool at a time
+3. Track what actually helps
+4. Build accessible toolkit
+5. Practice in calm, not just crisis
+6. Share tools with support people
+7. Adjust as needed
+
+**Remember:** What works for one person may not work for you. Your regulation toolkit is personal.