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Use this page to learn one body signal at a time.
Pick One Signal
Choose something you want to notice earlier, such as energy, tension, comfort, overload, temperature, movement needs, or another body cue.
Map the Pattern
What are my earliest clues?
What happens when the signal becomes strong?
Is this signal usually quiet, intense, or hard to identify?
When is it easiest for me to notice?
When am I most likely to miss or override it?
Three Questions
What do I notice?
What might I need?
What is one small thing I can do?
Add External Support
What could help me notice or respond earlier?
- a reminder
- a scheduled pause
- a visual cue
- a change in environment
- movement
- less sensory input
- asking someone for help
- making the task easier
My Plan
The signal I want to learn:
My early clue:
My strong-signal clue:
What usually gets in the way:
The support I will try:
The response I want to practice:
You do not need to notice every body signal. Focus on the signals that are useful to recognize earlier and respond to.
Practice option: create a small signal on purpose
If a body signal is hard to notice in everyday life, it can sometimes be easier to learn by creating a small, safe change and noticing what happens.
Examples:
- press your feet into the floor for 20–30 seconds, then release
- gently tense and relax your hands or shoulders
- stand up and walk for a minute, then notice breathing, warmth, or pulse
- hold a cool or warm object and notice where the temperature change is easiest to detect
Ask:
- What changed?
- Where did I notice it?
- Was it obvious, subtle, delayed, or unclear?
- Did I notice it differently the second time?
This is an experiment, not a test. A signal may be easy to notice, hard to notice, delayed, or different depending on where your attention is.
Related practice worksheet: Interoception Experiments for ADHD Women: Create a Small Change and Notice What Happens