Feelings Roadmap (Printable)
Print this or “Save as PDF.” It’s designed to fit on one page.
How to use
2 minutes, then you’re back in motion.
- Name the feeling (no poetry — just a word).
- Pick the most likely need underneath it.
- Do the tiny next step (it should feel almost too small).
One-page tool
Feelings → Needs → Next Step
Not therapy. Not “mindset.” Just a map to stop the spiral and protect your business.
Step 1
What am I feeling?
Anxious
Angry
Ashamed
Numb / checked out
Step 2
What do I probably need?
- Safety: reassurance, softer stakes, a smaller arena.
- Structure: a checklist, a timer, a single next action.
- Connection: one honest message to a safe person.
- Rest: 10 minutes to downshift your nervous system.
Step 3
Tiny next steps (pick ONE)
- Set a 7-minute timer and do the easiest “business alive” task.
- Write the one sentence you don’t want to admit is true.
- Move your body for 90 seconds (pace, shake out, cold water).
- Send one message: “I’m spiraling. Can you reflect back what you’re hearing?”
Fallback
If you’re too dysregulated to choose
Do this sequence: water → 10 breaths → 3-minute walk → 7-minute timer. Then pick one task.
The Untapped Potential — ADHD Entrepreneur