3 Minute ADHD Reset For Focus

When focus feels scattered or your mind is moving in many directions, this brief reset can help you return to calm and clarity. In just a few minutes, you'll ground your body, steady your breath, and re-anchor your attention through simple sensory awareness.

This practice is designed to soothe overwhelm and gently re-engage your focus - helping you start fresh, centered, and ready to move forward.

Transcript

Welcome to this reset for ADHD focus.

I'm so glad you're here.

This short practice is designed as a reset to help calm your mind,

Release tension,

And bring your attention back to the present moment.

Let's take a moment to notice where you are.

Feel your feet pressing into the ground or your body resting on a chair.

If it feels comfortable,

Close down your eyes or simply lower your gaze,

Allowing your shoulders to soften.

Now take one deep breath in through your nose and a long steady breath out through your mouth.

Again,

Slow breath in and a long breath out.

One more time,

Breathing it in deeply and breathing it out slowly.

Notice if your mind already feels a little clearer.

To steady your attention,

We'll use your senses as anchors.

Let's start with hearing.

What are three sounds you can hear right now,

Near or far?

Next,

Touch.

Notice two points of contact your body is making.

Maybe your hands or where you feel supported.

And finally,

Sight.

If your eyes are open,

Notice one color or shape around you.

If closed,

Simply notice the light and dark behind your eyelids.

And bring your attention now to just one thing,

Your breath.

Notice the rise as you breathe in and the fall as you breathe out.

If your mind wanders,

That's okay.

Gently guide it back to this next inhale and this next exhale.

Take one last deep breath in and sigh it out.

When you feel ready,

Wiggle your fingers and toes.

Open your eyes if they've been closed.

You've just given yourself a nice reset.

You can return to this practice anytime you need focus,

Calm,

Or clarity.