Brain Talking® Scripts for ADHD
Targeting focus, impulsivity, motivation and emotional regulation
ADHD involves differences in dopamine regulation, executive function (prefrontal cortex), and attention networks (default mode vs. task-positive networks). These scripts target focus, impulsivity, motivation, and emotional regulation by working with the ADHD brain—not against it.
1. Task Initiation (Overcoming "Wall of Awful")
(Targets: Procrastination, executive dysfunction)
Script:
"Brain, I know starting feels huge, but we’re just going to do one tiny piece. No pressure to finish—just begin. Once we start, dopamine will kick in. Ready? 3… 2… 1… GO."
Why It Works:
ADHD brains struggle with task initiation due to low dopamine. The "tiny piece" approach reduces overwhelm.
The countdown triggers a sense of urgency (activating norepinephrine) without panic.
Action: Set a timer for 5 minutes (tell yourself you can stop after—but likely hyperfocus will take over).
2. Sustaining Focus ("Attention Anchoring")
(Targets: Distractibility, mind-wandering)
Script:
"Brain, I see you wanting to jump to something new, but let’s anchor here for now. Focus on [current task] like it’s a game. If we wander, we’ll gently guide back—no shame. Every return strengthens focus muscles."
Why It Works:
ADHD minds default to novelty-seeking. Framing focus as a "game" leverages dopamine-driven engagement.
Non-judgmental redirection prevents frustration cycles (which worsen attention).
Action: Use a physical anchor (e.g., squeeze a stress ball when attention drifts).
3. Impulse Control ("The Pause Button")
(Targets: Impulsive actions/spending/interrupting)
Script:
"Brain, I feel that urge to [act impulsively], but let’s hit PAUSE. Is this serving Future Me? If we still want it in 10 minutes, we’ll revisit. For now, breathe. We’re in charge."
Why It Works:
Creates a buffer between impulse and action, engaging the prefrontal cortex.
The "Future Me" question ties to long-term reward circuits (often weak in ADHD).
Action: Set a 10-minute timer before acting on impulses.
4. Emotional Regulation ("Storm Passing")
(Targets: RSD, frustration overwhelm)
Script:
"Brain, this emotion feels huge, but it’s temporary. We’re not drowning—we’re surfing the wave. Name the feeling: ‘This is ___.’ It will pass. We’re safe. Breathe into the storm."
Why It Works:
Affect labeling ("naming the emotion") reduces amygdala activation by ~50% (UCLA neuroscience research).
Metaphors ("surfing the wave") engage the right brain’s calming imagery networks.
Action: Splash cold water on your face (resets the nervous system).
5. Motivation Boost ("Dopamine Drafting")
(Targets: Low motivation, boredom shutdown)
Script:
"Brain, I know this task feels boring, but let’s trick you into dopamine. What’s one weird/fun way to do it? Music? Dancing? A silly voice? We’re hacking your chemistry!"
Why It Works:
ADHD brains need novelty/urgency to trigger dopamine. "Weird tweaks" create intrinsic interest.
Behavioral activation (just starting) often leads to momentum.
Action: Add an unexpected element (e.g., do work in a blanket fort).
6. Working Memory Support ("Outsource Your Brain")
(Targets: Forgetfulness, losing track)
Script:
"Brain, I know you’re juggling 100 things, so let’s write this down. No shame—this is our external hard drive. Future Us will thank us!"
Why It Works:
ADHD working memory deficits are well-documented. Externalizing info (writing) frees up mental RAM.
Humor ("external hard drive") reduces anxiety about forgetting.
Action: Carry a small notebook or use a voice memo app for "brain dumps."
7. Transitioning Between Tasks ("The Bridge")
(Targets: Task-switching paralysis)
Script:
"Brain, I know you’re stuck on [current activity], but we’re building a bridge to [next task]. First, stand up and shake it out. Now, we step onto the bridge. Ready? Walk across."
Why It Works:
ADHD brains struggle with transition alerts. A physical cue (standing up) signals the shift.
The "bridge" metaphor creates a visual transition ritual.
Action: Do a 10-second stretch between tasks.
8. Rejection Sensitivity Dysphoria (RSD) Soothing
(Targets: RSD spirals, perceived criticism)
Script:
"Brain, that comment felt like a knife, but let’s fact-check: Did they actually say that, or is RSD amplifying it? We’re separate from this feeling. Wrap your arms around yourself—we’re safe."
Why It Works:
Cognitive defusion (separating thoughts from facts) weakens RSD’s emotional charge.
Self-hugging releases oxytocin, counteracting the stress response.
Action: Write down evidence for/against the feared rejection.
9. Time Blindness ("Time Makes Sense Now")
(Targets: Chronic lateness, underestimating time)
Script:
"Brain, I know time feels invisible, so let’s make it physical. This task is a [size] block. We’ll place it in our day’s puzzle. Timer set? Now we see time."
Why It Works:
ADHD brains struggle with internal time awareness. Externalizing time (timers, visual blocks) compensates.
Spatial metaphors ("puzzle") engage visuospatial networks to grasp time.
Action: Use Time Timer® or color-coded Google Calendar blocks.
10. Sleep Routine ("Power-Down Sequence")
(Targets: ADHD insomnia, racing thoughts)
Script:
"Brain, it’s time to recharge. Let’s power down like a computer: Close tabs (write down lingering thoughts). Dim the lights (melatonin boost). Now: Sleep mode activated."
Why It Works:
ADHD delayed sleep phase is linked to dopamine-melatonin dysregulation. Routine cues help.
"Computer metaphor" leverages the ADHD brain’s comfort with systems.
Action: Use blue-light blockers 1 hour before bed.
Neuroscience Behind These Scripts:
Dopamine Management: Scripts #1, #5, and #10 hack dopamine via novelty, urgency, and rewards.
Prefrontal Cortex Support: Scripts #2, #3, and #7 strengthen executive function through metacognition.
Amygdala Calming: Scripts #4 and #8 regulate emotional storms via interoceptive awareness.