Lesson Plan
Pause and Choose Lesson Plan
In this 15-minute individual lesson, the student will learn to pause before reacting, recognize personal triggers, and use mindful breathing and self-talk prompts to choose thoughtful responses. Actionable goals: practice a pause-and-breathe routine, complete trigger/self-talk exercises, and reflect on progress.
Students with ADHD often act on impulse, leading to classroom disruptions and frustration. This lesson builds self-regulation skills, helping the student manage impulses, stay engaged, and improve focus and behavior.
Audience
10th Grade Students
Time
15 minutes
Approach
Guided mindfulness, self-talk prompts, and scenario practice
Materials
Prep
Prepare Materials
5 minutes
- Print and organize the following materials:
- Review each material to familiarize yourself with prompts and exercises.
- Identify 2–3 realistic classroom scenarios to use during practice exercises.
Step 1
Introduction
2 minutes
- Greet the student and explain the lesson objective: learning to pause and choose thoughtful responses.
- Discuss how impulsive reactions can affect classroom focus and relationships.
- Introduce the “Pause and Choose” steps: Pause, Breathe, Identify, Choose.
Step 2
Pause and Breathe
3 minutes
- Present the Mindful Breathing Cue Card.
- Guide the student through 3 deep breaths: inhale 4 seconds, hold 2 seconds, exhale 6 seconds.
- Emphasize using this breathing routine whenever they feel the urge to act impulsively.
Step 3
Identify Triggers and Self-Talk
5 minutes
- Hand out the Trigger Identification Worksheet.
- Have the student list 2–3 common triggers (e.g., frustration, excitement).
- Introduce the Self-Talk Prompt Cards and practice selecting a calming phrase for each trigger.
- Role-play one example: student states trigger, practices self-talk response.
Step 4
Practice Scenarios
3 minutes
- Present 2–3 brief classroom scenarios (e.g., peer teasing, impulse to shout out).
- For each scenario, student:
- Pauses and breathes using the cue card.
- Identifies the trigger on the worksheet.
- Chooses an appropriate self-talk prompt.
- Provide immediate positive feedback and corrections as needed.
Step 5
Reflection and Next Steps
2 minutes
- Give the student the Reflection Log Sheet.
- Ask them to record how the strategies felt and any challenges.
- Set a goal: apply the pause-and-choose steps at least once during the next class.
- Schedule a brief follow-up to review their reflection log and progress.
Slide Deck
Pause and Choose
Impulse Control Strategies for Classroom Success
A 15-minute individual lesson for 10th-grade students with ADHD.
Welcome the student warmly. Introduce the session’s focus on impulse control and self-regulation. Emphasize this is a safe space to learn and practice.
The Pause and Choose Steps
- Pause – Stop and put a mental bookmark.
- Breathe – Use mindful breathing: inhale 4s, hold 2s, exhale 6s.
- Identify – Notice what trigger you feel (e.g., frustration).
- Choose – Select a calm, thoughtful response.
Walk through each step, then pause for questions. Reinforce that these are tools to use anytime they face an urge to act impulsively.
Pause and Breathe
• Grab your Mindful Breathing Cue Card.
• Inhale for 4 seconds
• Hold for 2 seconds
• Exhale for 6 seconds
• Repeat 3 times whenever you feel an impulse.
Introduce the mindful breathing cue card. Model the exercise, then guide the student through three cycles.
Identify Triggers & Self-Talk
• Complete the Trigger Identification Worksheet
– List 2–3 personal triggers (e.g., excitement, teasing).
• Use Self-Talk Prompt Cards
– Match each trigger with a calming phrase (e.g., “I’ve got this”).
Explain how identifying triggers and a go-to self-talk phrase helps interrupt impulsive reactions. Have student list their own triggers.
Practice Scenarios
For each brief scenario:
- Pause & breathe (use cue card).
- Identify the trigger on your worksheet.
- Choose a self-talk phrase.
Examples:
– A classmate teases you.
– You want to shout out an answer impulsively.
Present scenarios one at a time. Encourage student to talk through each step aloud.
Reflection & Next Steps
• Use the Reflection Log Sheet
– How did the steps feel?
– What was challenging?
• Goal: Apply Pause and Choose at least once in next class.
• Schedule a brief follow-up to review your log.
Reinforce reflection as part of learning. Set a clear goal for next class and arrange follow-up.
Resources
• Mindful Breathing Cue Card
• Trigger Identification Worksheet
• Self-Talk Prompt Cards
• Reflection Log Sheet
(Keep all materials in your binder or desk for quick access!)
Ensure student knows where to find materials and encourage them to keep cards and sheets handy.
Worksheet
Mindful Breathing Cue Card
Follow these simple steps whenever you feel the urge to act impulsively. Use this as a quick reminder to pause and reset!
- Get Ready
• Sit up straight in your chair with both feet on the floor.
• Place your hands gently in your lap. - Inhale (4 seconds)
• Slowly breathe in through your nose for a count of 4.
• Imagine filling your lungs from bottom to top. - Hold (2 seconds)
• Gently hold your breath at the top for a count of 2. - Exhale (6 seconds)
• Slowly breathe out through your mouth for a count of 6.
• Feel your shoulders relax and tension release. - Repeat 3 Times
• Continue this cycle 3 times or until you feel calmer.
Visual Guide (optional):
▲ ▲ ▼
Inhale ▶ Hold ▶ Exhale
Use this cue card anytime you need a moment to pause and choose a thoughtful response.
Worksheet
Trigger Identification Worksheet
Use this worksheet to become aware of the situations, people, or events that spark your impulse to act without thinking. Identifying these triggers is the first step toward choosing a better response.
1. List Your Top Triggers
Write 2–3 situations, people, or events that tend to make you feel the urge to act impulsively.
- ________________________________________________________________
- ________________________________________________________________
- ________________________________________________________________
2. Describe Real-Life Situations
For each trigger you listed, describe one real-life example when this trigger occurred. Include what happened and who was involved.
Trigger 1: ________________________________________________________
Trigger 2: ________________________________________________________
Trigger 3: ________________________________________________________
3. Notice Your Feelings
Think back to each situation above. What emotions or physical sensations did you experience when the trigger happened? Rate the intensity of that feeling on a scale from 1 (low) to 5 (high).
Trigger 1 Feelings: ________________________________________________
Intensity (1–5): ________
Trigger 2 Feelings: ________________________________________________
Intensity (1–5): ________
Trigger 3 Feelings: ________________________________________________
Intensity (1–5): ________
4. Patterns and Reflection
After completing the sections above, reflect on what you notice.
a. What patterns do you see across these triggers?
b. How might knowing these triggers help you remember to use the Pause and Choose steps?
Activity
Self-Talk Prompt Cards
Use these cards whenever you feel the urge to act impulsively. After you Pause and Breathe (using the Mindful Breathing Cue Card), draw a self-talk card to help you Identify a calm thought and Choose a thoughtful response.
How to Use:
- Shuffle the cards and keep them in a stack.
- When you notice a trigger, take one card.
- Read the phrase aloud or silently.
- Repeat it to yourself and let it guide your next action.
- Return the card to the bottom of the stack.
• “I’ve got this under control.”
• “One step at a time.”
• “Breathing helps me stay calm.”
• “I can try again calmly.”
• “I choose a thoughtful response.”
• “This feeling will pass.”
• “I am in control of my actions.”
• “Pause, breathe, focus.”
• “I can wait and then decide.”
• “I can handle frustration.”
Tip: Keep your Self-Talk Prompt Cards in your binder or desk so they’re easy to grab whenever you need a moment to reset.
Worksheet
Reflection Log Sheet
Use this log to record each time you use the Pause and Choose steps in class. Reflect on what happened, how you felt, and what you might do next time.
Entry #1
Date & Time: ________________________________
1. What triggered your impulse? Describe the situation.
2. Which Pause and Choose steps did you use? Check all that apply:
- Pause
- Breathe
- Identify Trigger
- Choose Response
3. What response did you choose? Describe how you acted.
4. How did you feel afterward? (Emotions, physical sensations)
5. What went well?
6. What could you try differently next time?
Entry #2
Date & Time: ________________________________
1. What triggered your impulse? Describe the situation.
2. Which Pause and Choose steps did you use? Check all that apply:
- Pause
- Breathe
- Identify Trigger
- Choose Response
3. What response did you choose? Describe how you acted.
4. How did you feel afterward? (Emotions, physical sensations)
5. What went well?
6. What could you try differently next time?
Keep this sheet in your binder and share your reflections during our next session.