Evidence-Based Competence Vault
Your ADHD brain forgets your victories when a new challenge arrives. This is your permanent, undeniable database of proof that you are capable. Every entry is real. Every win counts.
✦ Log a new win
Trigger Translator
When your brain floods with fear, use this as your quick-reference translation card. It shifts you from "Then" (perceived threat) back to "Now" (reality) — without having to think it through from scratch.
✦ Add a new translation
Early Warning System
These are your personal signals — the subtle, early signs of burnout or regression before they become a crisis. Know your Green Lights (safe, healthy behaviours) and your Red Lights (warning signs that a reset is needed).
🟢 My Green Lights
Acceptable, healthy behaviours — signs that you are doing well.
🔴 My Red Lights
Warning signs of regression — triggers for your System Reset.
👁 External Red Lights
What would others notice or say if you were starting to relapse? Capturing these helps you hear them as care, not criticism.
The System Reset — Your Relapse Plan
Relapses are not failures — they are data. This is your pre-written emergency plan, so when things slip you do not have to think. You just follow your own steps.
🌿 Sanctuary Protocol
You noticed a Red Light. That awareness alone is a win. No shame. Follow your steps.
Use your personal calming phrase:
Today is a high-symptom day. What is your minimum viable task?
Who is your safe person to contact right now?
📋 My Complete Relapse Plan Summary
A free-form space to write your full plan in your own words. This prints beautifully.