ADHD Summer Reset in 1 Minute

Calm your nervous system, reduce overwhelm, and find clarity this summer.

by Sumiko Stacey, Integrative ADHD Caoch

Summer holidays can throw our ADHD brains right out of rhythm.

You might be juggling more responsibilities than usual, pulled in a million directions, and struggling to keep up. Or maybe you’re intentionally slowing down, but instead of relaxing, you feel restless or guilty for resting. Sometimes, bouncing between both, leaving you unsettled either way.

ADHD brains thrive on structure and stimulation, which is exactly why the shift in summer routines can feel so destabilising.

The good news? You don’t need a full system reboot to get back on track. Just one intentional minute can help you reset your nervous system, calm your racing thoughts, and choose your next step with clarity.

Why change in routine affects ADHD Brains

Changes in structure often lead to:

• Feeling restless, spinning, or agitated

• Reacting automatically to the loudest demand in that moment

• Struggling to pause long enough to choose your next step intentionally

That’s why micro-resets are so powerful: they interrupt the loop, regulate your nervous system, and bring you back to the present moment — fast.

The Sensory Sandwich: 1 minute ADHD Reset

Think of this as a brain massage for your ADHD nervous system. It uses layered sensory input to ground your body and mind so you can reset your focus and intention.

When to Use It

• Before diving into a busy day

• When you’re overwhelmed with choices

• During restlessness or agitation

• As a pause to reconnect with yourself and think about your bigger picture

How to Do It

Smell

• Grab a scent you enjoy — essential oil, candle, coffee, herbs, or even fresh air by an opening your window.

• Smelling something pleasant naturally deepens your breath without effort.

Body

• Soften your tongue (yes, really!). A relaxed tongue signals safety to your nervous system via the vagus nerve.

• Notice tension in your body. Soften those areas with each slow exhalation.

Awareness

• Close your eyes or reduce distractions. Let the combination of scent, breath, and body awareness bring you into the present.

• Ask yourself gently: What matters most right now?

The Science Behind the Reset

Here’s why this 1 minute reset is so effective for ADHD brains:

• Smell → Limbic system: Scent bypasses the thinking brain and goes straight to your emotional centre, shifting mood and attention almost instantly.

• Soften your tongue → Nervous system regulation: This simple action activates the vagus nerve, reducing stress and promoting calm.

• Multi-sensory stimulation → ADHD focus boost: ADHD brains crave stimulation. Layering smell, touch, breath, and awareness gives your brain enough input to settle and refocus.

Reclaiming Your Summer With ADHD

Whether your summer is “all-go” or “slow-flow,” the Sensory Sandwich can help you:

• Regain calm when your brain feels scattered

• Create a pause before reacting on autopilot

• Feel more present so you can actually enjoy the season

The more often you use it, the quicker your brain learns to find that grounded state.

So next time your thoughts are racing, your body feels restless, or you’re pulled in a million directions, try the Sensory Sandwich. Just 1 minute might be all it takes to reset your day.

If this small shift makes a difference, imagine what’s possible with personalised ADHD coaching.  Book a free Discovery Call to explore how coaching can support you in turning your ADHD brain into your greatest asset!