5-Minute ADHD Reset Guides

Free, evidence-based techniques for every ADHD state. Step-by-step instructions, safety tips, and the science behind each one.

Box Breathing for ADHD

Learn box breathing for ADHD with step-by-step instructions, safety tips, and an anxiety-free variant. 5-minute guided reset.

Overstimulated? Use this 5-minute ADHD reset: grounding, cold stimulus, and exhale-led breathing to settle your nervous system fast.

A complete 5-minute nervous system reset for ADHD. Three simple cycles — orient, breathe, move — to shift from overwhelm to focus.

Rejection Sensitive Dysphoria hitting hard? Use this 5-step protocol to buy time, calm your nervous system, and avoid impulsive reactions.

Mid-meltdown? Use this interrupt-and-downshift routine: exit, cool, breathe, state your need, and re-enter when ready. Under 5 minutes.

Ground yourself without anyone noticing. Pocket-safe tactile tools plus 4/6 breathing for a silent ADHD reset at work, in meetings, or anywhere.

Raise your HRV and calm your nervous system using just paced breathing and your phone camera. No expensive wearable needed. 5-minute guide.

Use gentle head turns, rocking, and sway to reset your nervous system when overwhelmed. A 5-minute vestibular technique for ADHD.