The 3 Step ADHD Reset

Jess, a mom of three kids with ADHD, shares her personal journey of discovering her own ADHD while raising her children. 

She discusses the lack of available resources specifically for moms. Aiming to provide actionable advice, Jess introduces a 3-step ADHD reset routine: brain dumping all thoughts onto paper, choosing one manageable task, and setting a 10-minute timer to focus on it. This method helps alleviate stress and improve productivity. 

Jess emphasizes the importance of kindness towards oneself and encourages sharing these techniques with children. 

Transcript

Jessica Lewis: 0:00

Have you ever wondered why you're so overwhelmed and stressed all the time? Like there should be an easier way to do life. Right. Well, hey, I'm Jess and like many of you, I discovered my own A DHD journey while raising three amazing A DHD kids. After years of thinking I was just bad at parenting or bad at adulting, my youngest diagnosis opened my eyes to my own A DHD as a creative and business owner, a work at home wife and mom raising. Three A DHD kids. I wish I had resources like this a lot sooner. You know, something with more information and more help that wasn't just, well just be better. Stop procrastinating. Don't be overwhelmed. You know? I wish I had a resource like this because our brains work so differently, and that is a absolutely beautiful thing. So this show is for the overwhelmed, tired mom, because I have been there and as I am still there sometimes. And that's okay. You need quick wins to get through your day, and so I'm here to share quick wins for the A DHD Mom. Today's quick win, the three step A DHD resets. So when you're feeling scattered and overwhelmed, which is probably most of the time right now, right? Here's your three step quick win to reset your brain. First brain dump, brain dump anything that is in your brain. Get it onto a piece of paper. Sit by your computer and type it all out. Write everything down that's swirling in your head for two minutes. Just take two minutes and dump it all out. Don't try to organize it. Don't try to make it pretty. Just dump. The other thing don't do, don't try to find this journal or the perfect program where you can brainstorm and dump all, like forget about journaling. Just grab a piece of paper and dump it on a piece of paper. Doesn't have to be pretty right. I. That's the thing with A DHD is we're like, Ooh, I should brain dump. Ooh, I should have a journal. I should be journaling. I should have a pretty journal. What color would my journal be? Do I want flowers on it? Do I, does it need, do I want plain, like a bullet journal and make my own? So right, we start going on all of these rabbit trails, and we just need to brain dump all of this stuff on a piece of paper. All right, so one brain dump. Two, after you have brain dumped everything on your piece of paper that you took two minutes to do, pick one thing off of that piece of paper and circle one. All right? Make it a doable task that will make you feel accomplished, okay? A doable task that will make you feel accomplished. Sometimes that could just be calling the doctor's office and setting that appointment. Sometimes something like that will knock my whole day off and I'm not sure why. I feel stressed and overwhelmed, and then I realize I just need to call the doctor's office and set that appointment. I. And then all of a sudden my day gets lighter. It's little things like that that we don't know go, that's going on in our head that's holding us back. So number one, brain dump. Two, pick one thing that's doable that will make you feel accomplished. And three, set a timer. Give yourself 10 minutes to work on that. Just one thing. All right. No pressure to finish, just start.'cause sometimes we call the doctor's office and guess what? They're busy. They're on lunch break, we call at four fifty nine and they have already left for the day and now it's the weekend. It's okay. Life happens. And the thing is, we're learning how to be more kind to ourselves, learning how to be more kind. Why is that so hard to do? So today's quick win, your three step A DHD reset, one brain dump. Grab a piece of paper, put everything down on the piece of paper. Two, pick one thing off that piece of paper, and then set a timer. 10 minutes. I don't know if you've ever heard of the Pomodoro clock or the Pomodoro method. It's just basically setting a timer for yourself. It could be your, your phone, grab your iPhone and just say, Hey, Siri. Set a timer for two minutes. Set a timer for 10 minutes, and when that goes off, you're done. Okay? And you've gotten that far and you're accomplished and you can move on with your day feeling, feeling better about yourself. And the great thing about learning all of these quick tips for ourselves is it's stuff that we can teach our kids. The more I learn how my brain works, the more I can help them understand how their brain works. Well, I hope today's quick win was really helpful. I just want something that you can implement immediately because if it gets too complicated, we're not gonna do it right. So let's keep it simple. Let's keep it beautiful. Thanks for joining me today on the A DHD. Mom. If you've found this helpful, please take a moment to rate it and review the show. It helps other creative moms find us. And don't forget to subscribe, so you never miss an episode. You can find more@theadhdmom.com. Have a beautiful day.