Master your response to perceived rejection and reclaim your confidence with this science-backed 14-day emotional regulation plan.
Flexible schedule
Gain a clear understanding of Dodson's framework to differentiate between standard rejection and neurodivergent emotional dysregulation.
Learn to spot the specific 'emotional wounds' and triggers that lead to a spiral before they become overwhelming.
Develop a toolkit of skill-based responses to use during workplace or social interactions to stay grounded.
Focus on defining RSD and identifying personal triggers. You will begin your Primary Habit to build awareness of the emotional pain response.
Transition from awareness to action by applying skill-based regulation techniques during active RSD episodes.
Expect to spend about 10 minutes per day. The focus is on quick, high-impact reflection and habit-building that fits into a busy professional schedule.
Simply pick up where you left off the next day. This plan is designed for ADHD brains; consistency is the goal, but perfection is not required for progress.
No, this is a skill-based coaching plan. It provides 'emotional first aid' tools based on the research of Dr. William Dodson, which can complement clinical therapy.
Only a journal or a digital note-taking app. You will use this for your daily Primary Habit to track your reflections and progress.
Created by
You already know what you need to do. GetMotivated.ai builds the structure, AI coaching, and human accountability that gets you there - grounded in behavior science.
Built for follow-through
Most programs tell you what to do. This one helps you actually do it.
Stay accountable with a buddy, a small group, or go solo. You choose — the support is there either way.
Proven programs with a clear finish line and enough guidance to keep the next step concrete.
A 60-second check-in — by app, SMS, or email. No guilt if you miss one. Just keep going.
Every check-in earns points. Every week builds on the last. You can see exactly how far you've come.
It reads your check-ins and gives you an analysis: what's working, what's slipping, and what to do next. Guidance based on your actual behavior, not guesswork.
Choose how you start
Start when you choose
Adjust timing as needed.
Start with the cohort
Same schedule together.
Related Topics
Flexible schedule
For anyone wanting to establish a consistent early morning routine. A 5-week plan with daily sleep and wake tracking to shift your schedule permanently.
For anyone new to deep work who wants to build focused concentration skills. A 1-week starter plan that introduces Cal Newport's method with guided daily sessions.
For anyone who wants to journal consistently without the pressure of writing daily. 4 sessions per week over 5 weeks covering thoughts, gratitude, and goals.
AI Study Tools and ADHD: The Contrarian Truth
Everyone says AI will save the ADHD learner. The reality is more complicated. Here's a contrarian look at why AI tools can deepen the very problems they promise to solve, and what structured study systems actually work in 2026.
Read article →Working from Home with ADHD: The Messy Truth Nobody Posts
The curated desk photos lie. Here’s what my 8 a.m. to 8 p.m. actually looks like when executive dysfunction meets the living room couch.
Read article →Body Doubling Meaning: The Science Behind Working Alongside Others
Read article →ADHD Paralysis: Why Your Brain Freezes and How to Break Free
ADHD paralysis is a state of cognitive overwhelm where the brain's executive functions shut down, making it impossible to start, switch, or complete tasks despite wanting to. This freeze response stems from impaired self-regulation systems, not laziness or lack of motivation.
Read article →
