The 10-Minute Reset: A Quick Fix for ADHD Overwhelm
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The 10-Minute Reset: A Quick Fix for ADHD Overwhelm
When ADHD meets overwhelm, it can feel like your brain just… stalls.
The to-do list looks impossible, every task feels urgent, and you’re stuck in the “I don’t know where to start” loop.
That’s where the 10-Minute Reset comes in — a short, simple routine to clear mental clutter and restart your focus.
Step 1: Step Away from the Chaos
Physically remove yourself from the immediate mess, even if it’s just moving to another room. Overstimulation from your environment can intensify overwhelm, and a quick change of scenery gives your brain a break.
Step 2: Ground Yourself
Do something sensory and simple:
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Sip a cold drink
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Wash your hands with warm water
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Stretch your shoulders and neck
These small, physical actions help signal to your nervous system that you’re safe and it’s okay to calm down.
Step 3: Reset Your Space
Pick one tiny, visible area (like clearing your desk or making your bed) and tidy it.
You’re not trying to “clean the whole house” — you’re creating one visual cue of order to help your brain feel less scattered.
Step 4: Choose One Next Step
Once you’ve grounded yourself, pick just one small action to do next.
Not “finish the project,” just “open the document” or “write the first sentence.”
Why It Works
The 10-Minute Reset works because it interrupts the spiral.
It gives you something achievable, resets your physical and mental environment, and builds momentum — all without demanding hours of willpower you don’t have right now.
If you or someone you know tends to freeze up when life feels too big, this little routine is a way to say, “I can do something,” and that’s often all you need to get moving again.
