The 3 Step ADHD Reset

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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. 

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To find more tips and support, visit theADHDMom.com and subscribe to the show!

Jessica is a Creative wife & mom of 3 from Northwest Pennsylvania. She is a voiceover artist at Jessica Lewis Voice and enjoys creating calming art through macro and landscape photography at The Painted Square.

Episode Transcript

Jessica Lewis (00:00):
Have you ever wondered why you're so
overwhelmed and stressed all thetime?
Like there should be an easierway to do life.
Right.
Well, hey, I'm Jess and likemany of you, I discovered my own
A DHD journey while raisingthree amazing A DHD kids.
After years of thinking I wasjust bad at parenting or bad at
adulting, my youngest diagnosisopened my eyes to my own A DHD

(00:23):
as a creative and businessowner, a work at home wife and
mom raising.
Three A DHD kids.
I wish I had resources like thisa lot sooner.
You know, something with moreinformation and more help that
wasn't just, well just bebetter.
Stop procrastinating.
Don't be overwhelmed.

(00:44):
You know?
I wish I had a resource likethis because our brains work so
differently, and that is aabsolutely beautiful thing.
So this show is for theoverwhelmed, tired mom, because
I have been there and as I amstill there sometimes.
And that's okay.
You need quick wins to getthrough your day, and so I'm
here to share quick wins for theA DHD Mom.

(01:07):
Today's quick win, the threestep A DHD resets.
So when you're feeling scatteredand overwhelmed, which is
probably most of the time rightnow, right?
Here's your three step quick winto reset your brain.
First brain dump, brain dumpanything that is in your brain.
Get it onto a piece of paper.
Sit by your computer and type itall out.

(01:29):
Write everything down that'sswirling in your head for two
minutes.
Just take two minutes and dumpit all out.
Don't try to organize it.
Don't try to make it pretty.
Just dump.
The other thing don't do, don'ttry to find this journal or the
perfect program where you canbrainstorm and dump all, like
forget about journaling.
Just grab a piece of paper anddump it on a piece of paper.

(01:52):
Doesn't have to be pretty right.
I.
That's the thing with A DHD iswe'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 wantplain, like a bullet journal and
make my own?
So right, we start going on allof these rabbit trails, and we

(02:14):
just need to brain dump all ofthis stuff on a piece of paper.
All right, so one brain dump.
Two, after you have brain dumpedeverything on your piece of
paper that you took two minutesto do, pick one thing off of
that piece of paper and circleone.
All right?
Make it a doable task that willmake you feel accomplished,

(02:36):
okay?
A doable task that will make youfeel accomplished.
Sometimes that could just becalling the doctor's office and
setting that appointment.
Sometimes something like thatwill knock my whole day off and
I'm not sure why.
I feel stressed and overwhelmed,and then I realize I just need

(02:56):
to call the doctor's office andset that appointment.
I.
And then all of a sudden my daygets lighter.
It's little things like thatthat we don't know go, that's
going on in our head that'sholding us back.
So number one, brain dump.
Two, pick one thing that'sdoable that will make you feel
accomplished.
And three, set a timer.
Give yourself 10 minutes to workon that.

(03:18):
Just one thing.
All right.
No pressure to finish, juststart.
'cause sometimes we call thedoctor's office and guess what?
They're busy.
They're on lunch break, we callat four fifty nine and they have
already left for the day and nowit's the weekend.
It's okay.
Life happens.
And the thing is, we're learninghow to be more kind to

(03:39):
ourselves, learning how to bemore kind.
Why is that so hard to do?
So today's quick win, your threestep A DHD reset, one brain
dump.
Grab a piece of paper, puteverything down on the piece of
paper.
Two, pick one thing off thatpiece of paper, and then set a
timer.
10 minutes.
I don't know if you've everheard of the Pomodoro clock or

(04:02):
the Pomodoro method.
It's just basically setting atimer 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, andwhen that goes off, you're done.
Okay?
And you've gotten that far andyou're accomplished and you can
move on with your day feeling,feeling better about yourself.

(04:24):
And the great thing aboutlearning all of these quick tips
for ourselves is it's stuff thatwe can teach our kids.
The more I learn how my brainworks, the more I can help them
understand how their brainworks.
Well, I hope today's quick winwas really helpful.
I just want something that youcan implement immediately
because if it gets toocomplicated, we're not gonna do

(04:45):
it right.
So let's keep it simple.
Let's keep it beautiful.
Thanks for joining me today onthe A DHD.
Mom.
If you've found this helpful,please take a moment to rate it
and review the show.
It helps other creative momsfind us.
And don't forget to subscribe,so you never miss an episode.
You can [e-mail].
Have a beautiful day.