High Speed Brain Handout High Speed Brain
Self-Directed Training: Unit 01
Current Level PRO
Player:
The ADHD Engine
Your brain has a high-performance engine. It's fast, creative, and reacts at lightning speed. But in the ADHD brain, the Brakes (the Frontal Lobe) often struggle to keep up with the Gas Pedal (the Limbic System).
The Engine
Processes excitement, anger, and urges instantly. It wants to GO now.
The Brakes
Processes consequences and planning. It takes a few seconds to kick in.
Pillar 01: The Impulse Gap
Impulsivity happens when your engine acts before your brakes are ready. The goal isn't to slow down your engine; it's to widen the gap between the impulse and the action.
01 Trigger Hits
THE GAP Insert Pause Here
02 Response
Think about it:
When is a time you acted so fast you didn't even realize you were doing it until it was over?
Pillar 02: Urge Surfing
You Can't Stop the Wave
Trying to "fight" an urge (like wanting to yell or check your phone) is like trying to push back the ocean. It doesn't work.
Instead, you SURF it.
How to Surf:
1 Focus 100% on your breathing.
2 Don't judge the feeling—just watch it.
3 Wait for the wave to break (approx. 90 secs).
Pillar 03: Frustration Tolerance
The Reset
High-performance players don't "Rage Quit." They recognize when their "Heat Level" is too high and use a Tactical Pause to reset.
If you can stay calm when things go wrong, you have an unfair advantage over everyone else.
Wave Rider Handout Wave Rider
Self-Directed Training: Unit 02
Player:
The 90-Second Rule
Did you know that an emotional impulse actually only lasts about 90 seconds? If you don't feed it with more thoughts, the "wave" will naturally break and fade. You don't have to stop the wave—you just have to stay on your board.
1. THE BUILD
2. THE PEAK
3. THE FADE
1
Identify the Urge
When you feel like yelling, slamming your laptop, or checking out, say to yourself: "I'm noticing an urge to..."
2
Find the Breath
Your breath is your surfboard. Don't worry about anything else but the air moving in and out of your nose. Count 4 seconds in, 4 seconds out.
3
Watch the Body
Where is the urge sitting? Is it a tight chest? Clenched hands? Just watch it. Don't try to change it. Just observe like a scientist.
4
Let it Break
Wait for that peak moment to pass. Once it does, you've successfully surfed the urge. Your "brakes" have officially caught up.
The Solo Challenge
In the next 24 hours, find one small urge (it can be as small as wanting to check your phone when you're supposed to be working) and surf it. Write down what happened below.
Tactical Loadout Handout Tactical Loadout
Self-Directed Training: Unit 03
In gaming, your "loadout" is the gear you bring to the fight. In life, your "Tactical Loadout" is the set of moves you use when frustration (the Glitch) starts to spike.
Step 01: Scan for Glitches
Where does the frustration typically hit you? List 2 specific moments.
Glitch A
Glitch B
Step 02: Pick Your Tactical Moves
Read these 4 moves. Check the TWO that you think would work best for you.
The 5-4-3-2-1 Grounder
Quickly name 5 things you see, 4 you hear, 3 you feel, 2 you smell, and 1 you taste. It kills the rage signal instantly.
The Internal Mute
Imagine you have a remote control. Hit "Mute" on the negative thoughts in your head for 60 seconds.
Box Breathing
In for 4, hold for 4, out for 4, hold for 4. It physically forces your heart rate to drop.
The Tactical Exit
If the heat is at a Level 10, simply step outside or walk to the bathroom to reset your environment.
Confirm Your Loadout
Write down your final two moves here. These are the ones you will use this week whenever you hit a "Glitch."
#1
#2
Mission Ready
"Emotional regulation is the ultimate cheat code."
Mission Log Handout Mission Log
Tracking Your Tactical Pauses
Mission Type Field Ops
Your Weekly Objective
This log is for you to track how well you handle "glitches" (triggers) during the week. Don't worry about being perfect—just focus on catching the urge and trying a pause.
Day The Glitch (What happened?) The Move (What did you do?) Heat Level (1-10) MON TUE WED THU FRI
Self-Debrief
What was the hardest wave to surf this week?
Which 'Tactical Pause' move worked best?
Coach's Quote
"The greatest victory is victory over yourself. Every time you pause when you want to explode, you're gaining XP in the real world."
XP EARNED THIS WEEK:
