Lezione 1
The Vagus Nerve Anchor
In our first session, we explore the science of the Vagus nerve—your body's physical off-switch for stress. For an AuDHD brain, the 'fight or flight' response often gets stuck in the 'on' position. Today, you will learn how to use a specific 4-8 breathing rhythm to send a biological 'all-clear' signal directly to your nervous system. We will move from the 'doing' mode of your day into a grounded state of 'being,' preparing your body for deep, restorative sleep. No pressure, no perfection—just biology
Lezione 2
The Cognitive Shuffle
On Day 2, we tackle the 'racing mind' by using a technique called Cognitive Shuffling. We move the brain from logical 'looping' into sensory 'picture mode' by visualizing random, neutral objects. This simple biological hack disrupts ruminative thoughts and tricks the brain into the pre-dream state necessary for deep sleep.
Lezione 3
The Weighted Body Scan
On Day 3, we focus on 'Proprioception'—the sense of where our body is in space. For an overstimulated mind, feeling the physical weight of our limbs provides an immediate sense of safety and grounding. We will use a specialized body scan to anchor the nervous system and prepare the body for uninterrupted rest.
Lezione 4
The Dopamine Hook
Day 4 addresses the 'Dopamine Hook' of our digital devices. We explore why the neurodivergent brain struggles to disconnect from screens and practice a 'Digital Sunset' meditation. Learn to create a psychological wall between the high-stimulation digital world and your low-stimulation sanctuary for sleep. Please be Ok with a bit longer moments of silence, let go and rest.
Lezione 5
The Sensory Sanctuary
After clearing the "Dopamine Hook" yesterday, the AuDHD brain often hits a "sensory void" that sometimes triggers anxiety. Today, on day 5, we fill that space with Sensory Safety. We move from digital stimulation to vestibular and tactile regulation using "Stim-Flow" and the Havening Technique. This session isn't about being still; it’s about using rhythmic movement to signal biological safety to your nervous system.
Lezione 6
The Executive Off-Ramp
For the AuDHD person, "turning off" is often blocked by a working memory that refuses to let go of tomorrow's to-do list. The Executive Off-Ramp is a structured, low-pressure Brain Dump technique. We move your mental "tabs" out of your prefrontal cortex and onto a physical "holding space." By externalizing these tasks, we give your brain biological permission to stop tracking and start resting
Lezione 7
The Interoceptive Check-In
For the AuDHD person, "racing thoughts" are often actually "physical alerts" that the brain hasn't labeled yet. The Interoceptive Check-In moves us from the mental weight of the week into the body’s quietest signals. We will practice a specialized Interoceptive Scan to identify hidden needs—like thirst, temperature, or muscle tension—that keep the nervous system on "high alert." By meeting these basic needs, we signal to the brainstem that the environment is truly safe for deep, uninterrupted sleep.
Lezione 8
The Low-Dopamine Sunrise
Most AuDHD people begin their day by "dopamine mining"—checking phones or emails before even leaving bed. This spikes cortisol and leads to an inevitable afternoon crash. The Low-Dopamine Sunrise teaches you how to protect your prefrontal cortex during the first 60–90 minutes of your day. We focus on "slow-drip" dopamine activities like natural light and sensory grounding to build a sustainable foundation for your nervous system.
There may be 1 to 2 minutes of silence within words sometimes.
Lezione 9
Sensory Refinement
For the AuDHD nervous system, there is no such thing as "background noise." A humming fridge, a tiny LED light on a charger, or a scratchy pillowcase is a constant "data point" the brain must process. Sensory Refinement is about auditing your Sensory Nest for these micro-irritants. We move from general relaxation to precision environmental control, ensuring your sanctuary is truly low-arousal so your brain can finally stop "tracking" at 3:00 AM. Learn more about sensory processing and sleep.
At times expect 1 to 2 minutes of silence within words.
Lezione 10
The Master Ritual
As you move into this final silence, remember: your brain is just high-definition. You now have the controls. You have completed this 10-day journey. Whether you use one anchor or all of them, you now know the way back to your own safety. From this point forward, you can choose a Low-Dopamine Sunrise every morning to protect the peace you’ve built tonight. At times expect 1 to 2 minutes of silence within words.
You have integrated the tools and finished the work. The 10-day reset is complete.
