Strategic thinking framework that transforms
ADHD overwhelm into focused action
Your ADHD brain gets stuck in thought loops. A small trigger becomes overwhelming. You know what you should do, but your mind feels scattered and reactive. SPARK breaks the cycle.
A 5-step cognitive restructuring process designed specifically for ADHD minds
Identify the specific trigger without judgment. What actually happened vs. the story your brain created.
Examine your initial interpretation. ADHD brains often jump to worst-case scenarios.
Rate your emotions on a 1-10 scale. Awareness reduces intensity and provides valuable data.
Choose intentional actions instead of reactive patterns. Build your response toolkit.
Document insights and outcomes. Transform experiences into wisdom for future challenges.
Perfect for ADHD attention spans. Complete cognitive restructuring without overwhelm.
Works when you're activated. Designed for emotional dysregulation moments.
Build awareness of your triggers and successful responses over time.
Unlock badges and track improvement. Dopamine rewards for doing the work.
Join 200+ ADHD adults using DOSE tools to build cognitive resilience
Start Your First SPARK Session