{"id":452858,"date":"2025-12-23T01:08:42","date_gmt":"2025-12-23T00:08:42","guid":{"rendered":"https:\/\/www.dynseo.com\/nos-outils\/pocket-reference-guide\/"},"modified":"2026-03-26T12:35:34","modified_gmt":"2026-03-26T11:35:34","slug":"pocket-reference-guide","status":"publish","type":"page","link":"https:\/\/www.dynseo.com\/en\/our-tools\/pocket-reference-guide\/","title":{"rendered":"Pocket Reference Guide"},"content":{"rendered":"

[et_pb_section fb_built=”1″ _builder_version=”4.27.6″ _module_preset=”default” hover_enabled=”0″ global_colors_info=”{}” custom_padding=”0px||0px||true|false” custom_margin=”0px||||false|false” sticky_enabled=”0″][et_pb_row _builder_version=”4.27.6″ _module_preset=”default” width=”100%” max_width=”100%” hover_enabled=”0″ global_colors_info=”{}” custom_padding=”0px||||false|false” sticky_enabled=”0″][et_pb_column type=”4_4″ _builder_version=”4.27.4″ _module_preset=”default” global_colors_info=”{}”][et_pb_code _builder_version=”4.27.6″ _module_preset=”default” hover_enabled=”0″ global_colors_info=”{}” sticky_enabled=”0″]ADHD Pocket Cheat Sheet | DYNSEO<\/title><!-- [et_pb_line_break_holder] --><link href=\"https:\/\/fonts.googleapis.com\/css2?family=Montserrat:wght@600;700;800;900&family=Nunito:wght@400;600;700;800&display=swap\" rel=\"stylesheet\"><!-- [et_pb_line_break_holder] --><\/p>\n<style><!-- [et_pb_line_break_holder] -->*{margin:0;padding:0;box-sizing:border-box}<!-- 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a:hover{color:#ffb600}<!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] -->@media(max-width:900px){.footer-grid{grid-template-columns:1fr 1fr;gap:28px}.cards-grid{grid-template-columns:1fr}}<!-- [et_pb_line_break_holder] -->@media(max-width:700px){<!-- [et_pb_line_break_holder] --> .hero{padding:38px 16px 0}.hero-inner{grid-template-columns:1fr}.hero-icon{display:none}.hero-left{padding-bottom:50px}.hero-curve{height:44px}<!-- [et_pb_line_break_holder] --> .container{padding:22px 12px 30px}.grid-2{grid-template-columns:1fr}.footer-grid{grid-template-columns:1fr}<!-- [et_pb_line_break_holder] -->}<!-- [et_pb_line_break_holder] -->@media print{<!-- [et_pb_line_break_holder] --> body{background:#fff}.hero,.print-buttons,.dynseo-footer{display:none!important}<!-- [et_pb_line_break_holder] --> .cards-grid{grid-template-columns:1fr 1fr;gap:10px}<!-- [et_pb_line_break_holder] --> .cards-row-2.blurred .pocket-card{filter:none!important;user-select:auto!important;pointer-events:auto!important}<!-- [et_pb_line_break_holder] --> #cards-blur-overlay{display:none!important}<!-- [et_pb_line_break_holder] --> .pocket-card{box-shadow:none;border:1px solid #ddd;break-inside:avoid}<!-- [et_pb_line_break_holder] --> @page{size:A5;margin:10mm}<!-- [et_pb_line_break_holder] -->}<!-- [et_pb_line_break_holder] --><\/style>\n<p><!-- [et_pb_line_break_holder] --><\/head><!-- [et_pb_line_break_holder] --><body><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --><\/p>\n<section class=\"hero\"><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"hero-inner\"><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"hero-left\"><!-- [et_pb_line_break_holder] --> <span class=\"hero-pill\">\ud83d\udccb DYNSEO TOOL \u2014 ADHD POCKET FORMAT<\/span><!-- [et_pb_line_break_holder] --> <\/p>\n<h1 class=\"hero-title\">ADHD Cheat Sheet \u2014 <span class=\"hl-word\">Pocket Format<\/span><!\u2013- [et_pb_br_holder] -\u2013>4 practical cards \u2014 <span class=\"brand\">DYNSEO<\/span><\/h1>\n<p><!-- [et_pb_line_break_holder] --> <pee class=\"hero-sub\">4 condensed cards to identify at-risk situations, intervene effectively, manage specific behaviours and celebrate progress.<\/pee><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"member-badge\" id=\"member-badge\"><!-- [et_pb_line_break_holder] --> <span class=\"dot\"><\/span><!-- [et_pb_line_break_holder] --> \u2728 DYNSEO Member \u2014 All 4 cards unlocked and printable<!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"hero-icon\">\ud83d\udccb<\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"hero-curve\"><\/div>\n<p><!-- [et_pb_line_break_holder] --><\/section>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --><\/p>\n<div class=\"container\"><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"print-buttons\"><!-- [et_pb_line_break_holder] --> <button class=\"action-btn btn-blue\" id=\"btn-print-all\" onclick=\"window.print()\" style=\"display:none\">\ud83d\udda8\ufe0f Print all 4 cards (A5)<\/button><!-- [et_pb_line_break_holder] --> <button class=\"action-btn btn-print-locked\" id=\"btn-print-locked\">\ud83d\udda8\ufe0f Print 4 cards \u2014 Members only<\/button><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"cards-grid\"><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> <!-- CARD 1 : AT-RISK SITUATIONS \u2014 free --><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"pocket-card\"><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"card-header ch-blue\"><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"card-num\">Card 1\/4<\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<h2>\u26a0\ufe0f At-Risk Situations<\/h2>\n<p><!-- [et_pb_line_break_holder] --> <pee>Identify them to prevent better<\/pee><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"card-body\"><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"item\"><strong>1. Long tasks \/ lacking purpose<\/strong>\u2705 Break into micro-steps, use a cover sheet, 15\u201320 min timer<\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"item\"><strong>2. Unplanned transitions<\/strong>\u2705 Give two warnings (5 min + 1 min), visual timer, posted routine<\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"item\"><strong>3. Sensory overload<\/strong>\u2705 Quiet corner, noise-cancelling headphones, sensory break<\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"item\"><strong>4. Vague instructions<\/strong>\u2705 Short, visual sentences, one step at a time<\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"item\"><strong>5. Fatigue \/ end of day<\/strong>\u2705 Lower demands, active breaks, simple activities<\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"highlight hl-yellow\"><!-- [et_pb_line_break_holder] --> <strong>\ud83d\udd0d Early warning signs:<\/strong><!-- [et_pb_line_break_holder] --> Rising agitation \u2022 Raised voice \u2022 Clenched fists \u2022 Facial tension \u2022 Avoidance \u2022 Start of provocation<!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> <!-- CARD 2 : INTERVENTION TECHNIQUES \u2014 free --><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"pocket-card\"><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"card-header ch-rose\"><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"card-num\">Card 2\/4<\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<h2>\ud83d\udee0\ufe0f Intervention Techniques<\/h2>\n<p><!-- [et_pb_line_break_holder] --> <pee>Act effectively in a difficult situation<\/pee><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"card-body\"><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"mb-section\"><!-- [et_pb_line_break_holder] --> <span class=\"sec-label sec-label-rose\">EFFECTIVE POSTURE<\/span><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"item item-rose\">\u2022 Calm proximity (1 m, at their level)<!\u2013- [et_pb_br_holder] -\u2013>\u2022 SHORT phrases (Stop. Breathe. I’m here.)<!\u2013- [et_pb_br_holder] -\u2013>\u2022 NEUTRAL tone (your calm = their calm)<!\u2013- [et_pb_br_holder] -\u2013>\u2022 NO long explanations during the episode<\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"mb-section\"><!-- [et_pb_line_break_holder] --> <span class=\"sec-label sec-label-rose\">4 KEY TECHNIQUES<\/span><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"item item-rose\"><strong>REDIRECTION<\/strong>“Instead of X, come and help me with Y”<\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"item item-rose\"><strong>LIMITED CHOICE<\/strong>“Would you prefer A or B?” (2 acceptable options)<\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"item item-rose\"><strong>ACTIVE \/ CALM BREAK<\/strong>Active: movement \u2022 Calm: quiet corner<\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"item item-rose\"><strong>SENSORY RESET<\/strong>Cold water, breathing, stress ball<\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"highlight hl-rose\"><!-- [et_pb_line_break_holder] --> <strong>\u26a1 GOLDEN RULE:<\/strong><!-- [et_pb_line_break_holder] --> NEVER get drawn into a power struggle. Broken record technique: calmly repeat the same short phrase.<!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- \/cards-grid row 1 --><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> <\/p>\n<div style=\"height:20px\"><\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"cards-row-2 cards-grid\" id=\"cards-row-2\"><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> <!-- CARD 3 : SPECIFIC BEHAVIOURS --><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"pocket-card\"><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"card-header ch-teal\"><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"card-num\">Card 3\/4<\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<h2>\ud83d\udea8 Specific Behaviours<\/h2>\n<p><!-- [et_pb_line_break_holder] --> <pee>How to respond to…<\/pee><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"card-body\"><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"grid-2\"><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"box box-blue\"><!-- [et_pb_line_break_holder] --> <\/p>\n<h4>PROVOCATION<\/h4>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<ul><!-- [et_pb_line_break_holder] --> <\/p>\n<li>Don’t take the bait<\/li>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<li>Stay neutral<\/li>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<li>“I can see you’re angry”<\/li>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<li>Ignore words, respond to behaviour<\/li>\n<p><!-- [et_pb_line_break_holder] --> <\/ul>\n<p><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"box box-teal\"><!-- [et_pb_line_break_holder] --> <\/p>\n<h4>SYSTEMATIC “NO”<\/h4>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<ul><!-- [et_pb_line_break_holder] --> <\/p>\n<li>“You don’t want to, OK”<\/li>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<li>“AND at the same time…”<\/li>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<li>Offer an adjustment<\/li>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<li>Give a delay (2 min)<\/li>\n<p><!-- [et_pb_line_break_holder] --> <\/ul>\n<p><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"box box-rose\"><!-- [et_pb_line_break_holder] --> <\/p>\n<h4>THROWING OBJECTS<\/h4>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<ul><!-- [et_pb_line_break_holder] --> <\/p>\n<li>“Stop. We don’t throw things”<\/li>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<li>Remove object \/ child<\/li>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<li>Firm but neutral tone<\/li>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<li>After: verbalise + make amends<\/li>\n<p><!-- [et_pb_line_break_holder] --> <\/ul>\n<p><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"box box-yellow\"><!-- [et_pb_line_break_holder] --> <\/p>\n<h4>SCREAMING<\/h4>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<ul><!-- [et_pb_line_break_holder] --> <\/p>\n<li>LOWER your own voice<\/li>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<li>“I’ll listen when you’re calm”<\/li>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<li>Don’t talk during the episode<\/li>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<li>Model calmness<\/li>\n<p><!-- [et_pb_line_break_holder] --> <\/ul>\n<p><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <span class=\"sec-label sec-label-teal\">TELL THEM APART<\/span><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"item item-teal\"><!-- [et_pb_line_break_holder] --> <strong>AGITATION:<\/strong> need to move \u2192 offer movement<!\u2013- [et_pb_br_holder] -\u2013><!-- [et_pb_line_break_holder] --> <strong>EMOTIONAL MELTDOWN:<\/strong> overwhelmed \u2192 soothe, reassure<!\u2013- [et_pb_br_holder] -\u2013><!-- [et_pb_line_break_holder] --> <strong>OPPOSITION:<\/strong> testing limits \u2192 firm structure, choice<!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> <!-- CARD 4 : POST-EPISODE & REINFORCEMENT --><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"pocket-card\"><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"card-header ch-yellow\"><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"card-num\">Card 4\/4<\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<h2>\u2728 Post-Episode & Reinforcement<\/h2>\n<p><!-- [et_pb_line_break_holder] --> <pee>Rebuild and celebrate<\/pee><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"card-body\"><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"mb-section\"><!-- [et_pb_line_break_holder] --> <span class=\"sec-label sec-label-yellow\">AFTER THE EPISODE (once calm)<\/span><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"item item-yellow\"><strong>1. VERBALISE<\/strong>“You were very angry because…” (no moral lesson)<\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"item item-yellow\"><strong>2. MAKE AMENDS (if needed)<\/strong>Concrete, proportionate action (pick up, apologise)<\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"item item-yellow\"><strong>3. RETURN TO ROUTINE<\/strong>Move on quickly, give an opportunity to succeed<\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"item item-yellow\"><strong>4. REBUILD THE BOND<\/strong>Positive gesture quickly (valued task, positive attention)<\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"mb-section\"><!-- [et_pb_line_break_holder] --> <span class=\"sec-label sec-label-yellow\">POSITIVE REINFORCEMENT<\/span><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"item item-yellow\"><!-- [et_pb_line_break_holder] --> \u2705 3\/1 RATIO: 3 positive remarks for every 1 negative<!\u2013- [et_pb_br_holder] -\u2013><!-- [et_pb_line_break_holder] --> \u2705 SPECIFIC: “You waited your turn” vs “Well done”<!\u2013- [et_pb_br_holder] -\u2013><!-- [et_pb_line_break_holder] --> \u2705 IMMEDIATE: in the moment, not 2 hours later<!\u2013- [et_pb_br_holder] -\u2013><!-- [et_pb_line_break_holder] --> \u2705 MICRO-PROGRESS: celebrate every small step<!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"highlight hl-teal\"><!-- [et_pb_line_break_holder] --> <strong>\ud83d\udcac POSITIVE PHRASES:<\/strong><!-- [et_pb_line_break_holder] --> “I noticed that…” \u2022 “You managed to…” \u2022 “Thank you for…” \u2022 “I’m proud of you because…” \u2022 “You calmed yourself down, well done!”<!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> <!-- BLUR OVERLAY --><!-- [et_pb_line_break_holder] --> <\/p>\n<div id=\"cards-blur-overlay\"><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"blur-cta-box\"><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"blur-cta-lock\">\ud83d\udd12<\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/p>\n<h3 class=\"blur-cta-title\">Unlock cards 3 & 4<\/h3>\n<p><!-- [et_pb_line_break_holder] --> <pee class=\"blur-cta-sub\">DYNSEO members access the <strong>\ud83d\udea8 Specific Behaviours<\/strong> and <strong>\u2728 Post-Episode & Reinforcement<\/strong> cards, plus PDF printing of all 4 pocket A5 cards.<\/pee><!-- [et_pb_line_break_holder] --> <a href=\"https:\/\/www.dynseo.com\/en\/our-tools\/#toolspricing\" class=\"blur-cta-btn\">\ud83d\ude80 View offers<\/a><!-- [et_pb_line_break_holder] --> <pee class=\"blur-cta-print-note\">\ud83d\udda8\ufe0f Printing all 4 cards is reserved for members<\/pee><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --> <\/div>\n<p><!-- \/cards-row-2 --><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --><\/div>\n<p><!-- \/container --><!-- [et_pb_line_break_holder] --><!-- [et_pb_line_break_holder] --><\/p>\n<footer class=\"dynseo-footer\"><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"footer-grid\"><!-- [et_pb_line_break_holder] --> <\/p>\n<div><!-- [et_pb_line_break_holder] --> <\/p>\n<div class=\"footer-brand-name\">DYNSEO<\/div>\n<p><!-- [et_pb_line_break_holder] --> <pee class=\"footer-desc\">Brain training programmes for all ages. 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