Sensory Overload Exit Card

An exit card for when the room is too loud, bright or much.

How to use it

Print and keep the card in your wallet.
When overload hits, read step one.
Use the pre-planned exit line — no explaining needed.

Prefer a printable file? Grab it below — print it now or save a copy for later.

Download PDF (A4) Download PDF (US Letter)

Print this card

Print at 100% / Actual size and set margins to None. Turn on borderless printing if your printer offers it — the card is designed to bleed to the edge of the paper.

Add cut lines and centre it on a full sheet (A4 or Letter)

Preview — prints at exactly 3 × 5 in (76 × 127 mm).

Sensory Overload Exit Card

An exit card for when the room is too loud, bright or much

1Print and keep the card in your wallet.
2When overload hits, read step one.
3Use the pre-planned exit line — no explaining needed.

The Dopamine Deck · thedopaminedeck.com

Cut along the dashed line. Check that your print dialog says 100 percent, not “Fit to page”.

Leaving early is self-care, not rudeness. The card makes it easier.

When to reach for this

An exit card for when the room is too loud, bright or much.

Screen Curfew AgreementA friendly agreement (with yourself) about when screens stop Medication & Refill LogA neutral log for meds and refills — records only, no medical advice Hydration & Movement Cue CardGentle cues for water and movement — the body basics ADHD brains forget All printablesEvery card in the library, with search

These tools are not medical advice. If you are struggling, please consult a qualified professional.