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Self-Regulation Superpowers

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Lesson Plan

Self-Regulation Superpowers Lesson Plan

Enable 7th graders with ADHD to recognize emotional triggers and practice three self-regulation strategies through a brief group lesson and game.

Teaching practical self-regulation skills helps reduce classroom outbursts, boosts focus, and fosters a supportive environment for students with ADHD.

Audience

7th Grade Students with ADHD

Time

30 minutes

Approach

Interactive discussion, hands-on practice, and a game.

Materials

Self-Regulation Superpowers Slide Deck, Trigger Tracker Worksheet, Calming Strategy Cards, Self-Regulation Bingo Game Cards, Reflection Journal Template, and Fidget Tools (e.g., stress balls)

Prep

Prepare Materials and Environment

10 minutes

Step 1

Warm-Up

5 minutes

  • Display slide 1 of Self-Regulation Superpowers Slide Deck to introduce self-regulation.
  • Invite students to share a recent moment they felt upset or distracted.
  • Note key examples on a board.
  • Use clear prompts and reinforce participation with positive feedback.

Step 2

Trigger Identification Activity

8 minutes

  • Hand out Trigger Tracker Worksheet.
  • Explain how to spot triggers (e.g., loud noises, time pressure).
  • Students list 2–3 triggers they face in class.
  • Circulate to support writing and manage attention—use fidget tools and a timer.
  • Encourage sharing one trigger aloud if comfortable.

Step 3

Calming Strategies Practice

7 minutes

  • Show slide introducing three techniques: deep breathing, 5-4-3-2-1 grounding, and progressive muscle relaxation.
  • Distribute Calming Strategy Cards.
  • Model each strategy; practice together (30 sec each).
  • Provide step-by-step cues and allow brief movement breaks between techniques.

Step 4

Game: Self-Regulation Bingo

7 minutes

  • Explain bingo rules: mark a strategy each time you practice one during the game.
  • Give each student a Self-Regulation Bingo Game Cards.
  • Call out strategies; students perform and mark their cards.
  • First to get bingo shares which strategy worked best.
  • Keep energy upbeat and praise all efforts.

Step 5

Cool-Down and Reflection

3 minutes

  • Pass out Reflection Journal Template.
  • Students write one takeaway and one strategy they’ll use next time.
  • Invite volunteers to read their reflections.
  • Summarize lesson highlights and remind them to use their cards and journals as needed.
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Slide Deck

Self-Regulation Superpowers

Empowering You to Manage Your Emotions and Behavior

Welcome students and introduce the lesson. Say: “Today we’re going to discover our Self-Regulation Superpowers—ways to manage big feelings in class so we can stay calm and focused.” Point out the title and colors to create excitement.

What Is Self-Regulation?

• Recognizing our feelings and bodily clues
• Choosing ways to calm down and focus
• Practicing skills so we can get back on track

Explain self-regulation in simple terms. Script: “Self-regulation means noticing how we feel and choosing strategies to stay calm. It’s like having a remote control for our emotions!” Use real‐life examples.

Identifying Triggers

Some Triggers in Class:
• Loud noises or sudden sounds
• Time pressure or deadlines
• Peer teasing or distractions
• Unexpected changes in routine

Guide students to brainstorm common classroom triggers. Prompt: “What makes you feel upset, distracted, or ready to explode?” Write examples on board. Encourage 2–3 examples each.

Calming Strategies

  1. Deep Breathing
    • Inhale 4 seconds, hold 2, exhale 6
  2. 5-4-3-2-1 Grounding
    • Name 5 things you see, 4 you hear…
  3. Progressive Muscle Relaxation
    • Tense body part, then release

Introduce each strategy and model it. Lead the class in a quick practice: 30 seconds deep breaths, 30 seconds 5-4-3-2-1 grounding, 30 seconds muscle relaxation. Emphasize step-by-step cues.

Self-Regulation Bingo Instructions

• Each square = one strategy practice
• When you perform it, mark the square
• Get 5 in a row to win (horizontal, vertical, diagonal)
• Winner shares their favorite strategy

Explain how to play Bingo: “As I call a strategy, do it, then mark it. First to bingo shares which strategy felt best!” Demonstrate marking a sample card.

Reflection Time

  1. What’s one thing you learned today?
  2. Which strategy will you use next time?
  3. One goal for practicing this week

Pass out journals or reflection sheets. Prompt students to write honestly. Invite volunteers to share if they feel comfortable. Close with praise and next-step reminders.

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Warm Up

Self-Regulation Warm-Up

Think about a recent time in class when you felt upset or distracted. Answer briefly below.

  1. What happened?






  1. How did you feel? List any bodily clues (e.g., racing heart, sweaty palms).






  1. What did you do (or wish you had done) to help yourself calm down?






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Activity

Trigger Tracker Worksheet

Instructions: Think about times in class when you felt upset, distracted, or ready to have an outburst. Use this page to identify 2–3 personal triggers and learn more about how they affect you.

Trigger #1

  1. What was the trigger? Describe what happened.






  2. How did you feel? List any bodily clues (e.g., racing heart, sweaty palms).






  3. What could you do next time to help yourself stay calm? (Think of a self-regulation strategy.)






Trigger #2

  1. What was the trigger? Describe what happened.






  2. How did you feel? List any bodily clues.






  3. What could you do next time to help yourself stay calm?






Trigger #3

  1. What was the trigger? Describe what happened.






  2. How did you feel? List any bodily clues.






  3. What could you do next time to help yourself stay calm?






Tip: Keep this worksheet handy. When you notice a trigger, try out your chosen strategy from the Calming Strategy Cards or your journal.

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Game

Self-Regulation Bingo Card

Instructions: Perform the strategy in each square, then mark it off. Get five in a row (horizontal, vertical, or diagonal) to win. When you get BINGO, share which strategy felt most helpful!

Deep Breathing5-4-3-2-1 GroundingProgressive Muscle RelaxationPositive AffirmationStretching
Visualize Calm PlaceSqueeze Stress BallCount to 10 SlowlyHumming SoftlyToe Wiggles
Shake It OutFREE SPACEPalm PressFavorite Song VisualizationShoulder Rolls
Walk in PlaceSmile at YourselfFist Clench & ReleaseHappy Memory RecallJaw Release
Sip Water SlowlyHeartbeat FocusWhisper a Kind WordRhythmic Finger TapDeep Belly Breath
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Activity

Calming Strategy Cards

Use these cards to remind yourself how to practice each self-regulation technique. Keep them handy at your desk or in your binder.

Deep Breathing

  1. Sit or stand comfortably.
  2. Place one hand on your belly.
  3. Inhale slowly for 4 seconds, feeling your hand rise.
  4. Hold your breath for 2 seconds.
  5. Exhale for 6 seconds, feeling your hand fall.
  6. Repeat 3–5 times.

5-4-3-2-1 Grounding

  1. Look around and name 5 things you can see.
  2. Listen and name 4 things you can hear.
  3. Notice 3 things you can touch.
  4. Identify 2 things you can smell.
  5. Acknowledge 1 thing you can taste.

Progressive Muscle Relaxation

  1. Find a comfortable position.
  2. Tense one muscle group (e.g., shoulders) for 5 seconds.
  3. Release and notice the difference.
  4. Move to the next group (arms, hands, legs, feet, face).
  5. Continue until every group has been tensed and released.

Tip: Try these techniques anytime you feel tense, upset, or distracted.

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Activity

Reflection Journal Template

Instructions: Think about today’s lesson and write your honest thoughts below.

  1. What is one new thing I learned today about self-regulation?






  2. Which calming strategy will I use next time I feel upset or distracted? Why?






  3. One goal I have for practicing this week is:






Tip: Keep this journal in your binder and revisit it after using a strategy to note what worked and how you felt.

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Cool Down

Exit Slip: Self-Regulation Check-In

Name: ______________________ Date: ___________

  1. Which calming strategy from today’s lesson did you find most helpful? Why?



  2. On a scale of 1 (not confident) to 5 (very confident), how confident are you that you can use this strategy next time you feel upset or distracted?



  3. What is one specific step you will take when you notice a trigger in class next time?




Tip: Keep this exit slip with your Calming Strategy Cards and use it to track your progress.

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