RSD Workbook for ADHD Adults | When It Feels Like Rejection: Rejection Sensitive Dysphoria Workbook, Printable + Bonus Digital
- Instant Download: Get your planner now!
- Printable & Digital: Print it or use it on your tablet
- Become more organized and productive
Planner description
A short reply, a change of tone, a bit of feedback, and suddenly it feels huge. Rejection sensitive dysphoria, or RSD, is the name many people with ADHD use for feeling rejection and criticism far more intensely than others seem to. When It Feels Like Rejection is an RSD workbook for ADHD adults that helps you understand your patterns, ride out the hard moments, and be kinder to yourself afterwards. 36 pages, printable in 3 color themes, with a bonus hyperlinked digital version.
What's inside
- My RSD Patterns (4 pages): my triggers, my body signals, my go-to reaction, and a one-page summary of how rejection feels for me
- In the Moment (5 pages): my pause plan, grounding steps, wait 24 hours before replying, my coping menu, and a cut-out pocket coping card
- Story vs. Facts (5 pages): a guide plus four worksheets to separate what happened from what my mind added
- People-Pleasing & Perfectionism (4 pages): where I overgive, what's underneath it, small boundary experiments, and good enough is enough
- After a Spiral (4 pages): a no-shame debrief, a repair script, a self-compassion letter and a recovery checklist
- Relationships (4 pages): explaining RSD to someone, what helps vs. what makes it worse, my support team, and a page for my partner or friend
- Feedback at Work (3 pages): preparing for a review or hard conversation, processing criticism, and my work wins
- Trackers (3 pages): episode log, trigger patterns this month, and things that went fine
- What Is Rejection Sensitivity?, How to Use This Workbook and Notes pages
Bonus: hyperlinked digital version
- The same 36 pages as a hyperlinked PDF for your tablet
- 10 tabs on every page and 379 working links, so you can jump to any part in one tap
- 4 color themes: Blush Pink, Sage and Cream, Soft and Calm, and Dark Mode
- Works in GoodNotes, Notability, Noteshelf, Xodo, Samsung Notes and other PDF apps with working links
See the digital version
What you'll receive
- 3 ZIP files
- Printable US Letter (8.5 × 11 in): 3 PDFs, one per color theme
- Printable A4 (210 × 297 mm): 3 PDFs, one per color theme
- Digital: 4 hyperlinked PDFs, one per color theme including Dark Mode
Print the pages you need as often as you like.
How it works
- Complete your purchase and download your files right away
- Unzip the file you want and pick your favorite color theme
- Print the pages, or open the digital PDF in GoodNotes or your PDF app
Please note
- This is a digital download. No physical item will be shipped.
- This workbook is a self-reflection tool. It is not a diagnosis, therapy or medical advice. RSD is not an official diagnosis on its own.
- Some pages ask you to think about painful moments, so go slowly and take breaks. If you are in crisis, please reach out to someone you trust or a crisis line right away.
- iPad, tablet, stylus and apps are not included.
- These are PDFs, not editable templates.
- Colors may vary slightly depending on your screen and printer.
- For personal use only. Please do not share, resell or distribute the files.
Reviews
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September 10, 2026
It was exactly as described.
Purchased planner: Daily routine checklist to stay... -
May 20, 2026
Really helped with our home school portfolios! Thanks!
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March 23, 2026
Great tool used for couples therapy!
Purchased planner: Ideal day blueprint to get... -
February 23, 2026
Enjoying this product. Great product.
Purchased planner: Spring cleaning checklist to organize... -
February 22, 2026
Perfect for what I needed for! Thank you!
Purchased planner: Class notes template will help... -
February 1, 2026
Works great for what I needed it for!
Purchased planner: Monthly budget calendar to visualize... -
January 20, 2026
quick and efficient lay out.
Purchased planner: Homeschool Curriculum Planner to compare... -
January 17, 2026
I don't know how many more ways I can say that I love the products from this shop!
Purchased planner: Week at a glance printable... -
January 2, 2026
So far so good! Well thought out. Simple and easy.
Purchased planner: Daily routine checklist to stay... -
December 6, 2025
Great organizational help when I'm doing a brain dump, or need to break down a big project!
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October 23, 2025
There are various planner pages; a lot of them are unique and practical. This bundle is a great deal! I'm glad I bought for the access of all current and future planner templates from this one purchase! The printables have a clean + simple aesthetic. And different / popular sizes! :D
Purchased planner: The only planner bundle you’ll... -
August 17, 2025
everything is fine, thank you very much…
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July 28, 2025
Really like the set up of this sheet and looking forward to using it for work. Easy to download and a great price.
Purchased planner: Priority tasks worksheet to help... -
July 13, 2025
Item is as described, looks like it will be helpful. Easy to download and print. Thank you!
Purchased planner: Deep cleaning checklist to get...
Living with my ADHD has its ups and downs, But it taught me the importance of staying organised. Sure, focusing can be tough, but i’m all about finding tricks to make it easier.
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