The ADHD Reset Button: SOS Method

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In this episode of the ADHD Mom podcast, you'll learn the SOS method, a simple three-step technique to help you regain control. 

This method can break the cycle of feeling paralyzed, providing quick wins and momentum. Listen - and see if this method could work for you too!

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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 (00:01):
This is the ADHD Mom podcast.
Hey, I'm Jess, and today we'retalking about something that
definitely saves my sanity, andI hope it helps you too.
Create your own reset button.
You know those moments wheneverything feels like it's
spiraling and spinning aroundyou.

(00:21):
You know the dishes are pilingup, your toddler just
redecorated the walls withmarkers or maybe something else.
Been there, done that, and yourwork deadline is screaming at
you.
Yeah, we've all been there.
And that's exactly why we need areset button.
So today I'm sharing a reallysimple three step reset that you

(00:43):
can do anywhere, anytime.
I call it the SOS method.
Stop Organize.
Select the SOS method.
Stop.
Organize, select.
All right.
Now let's break it down.
No, I'm not about to wrap.
So first step is stop,physically stop whatever you're

(01:04):
doing.
Put your hands on somethingsolid, like a counter, a table,
the couch, wherever you are,even the wall.
And take three deep breaths.
Okay.
This isn't woo woo stuff.
It's, it's actually science,physical touch, and deep
breathing.
Literally tell your nervoussystem to calm the heck down.
All right, so touch somethingphysical Stop.

(01:27):
Touch something physical.
Take three deep breaths.
All right, so after you stop,the second thing is organize.
So look around you and namethree things that are causing
you stress right now.
Just name them out loud.
Don't try to fix'em yet.
And if your kids think you'recrazy, it's okay.
'cause you know you're crazy.

(01:49):
So maybe what's distracting youis the mess that's in the
kitchen or the unanswered emailsthat you're trying to get to.
Or the pile of laundry that'sdumped out on your bed and you
think you're gonna fold it, butyou just haven't gotten there
yet, and now it's stressing youout.
Getting these things that stressyou out of your head and into

(02:09):
the open air, reduces the powerthey have over you.
And the third step is select.
Okay, number one, stop.
Two, organize your thoughts,what is causing you stress right
now?
And then three, select pick onesmall thing you can do right
now, not tomorrow or not later,but what can you do right now in

(02:34):
this moment to help you getunstuck?
Something that maybe takes fiveminutes or less.
You know, maybe it's loading thedishwasher.
Maybe it's just putting one dishinto the dishwasher.
Just start with that.
Maybe it's responding to justone email or folding one load of
laundry, or just starting tofold two pieces of laundry.

(03:00):
The key here is to picksomething visible.
When we're overwhelmed, our ADHDbrains need to see progress.
It's like a domino effect.
Once you complete that one smalltask, you feel capable of
handling the next one and thenthe next one, and then you
forget that you are stuck or thekids move on to something else.

(03:21):
You just need a little dopaminehit that you just accomplished
something right now.
So why does this work?
This method works because itbreaks through that paralyzed
feeling we get when we'reoverwhelmed.
It gives our ADHD brains a clearsequence to follow and it
creates a quick win that helpsus regain momentum.

(03:44):
Honestly, I use this method whenI feel stuck and usually that's
mid-afternoon when my brainstarts shutting down'cause I've
been up since.
Five or five 30 and the day isshifting from like the morning
routine into the afternoon, andI'm just tired.
Three o'clock is my downtime forsure.
So I have to physically stop,say out loud what's bothering

(04:07):
me, and pause to think of onesmall thing I can do, even if
it's not that important.
It's momentum, and that's whatyou want.
You want momentum.
So here's your challenge fortoday.
Try the SOS method once, justonce and the next time you feel
overwhelmed.
Just remember SOS, stop,organize, select, and then tell

(04:33):
me about it.
I'd love to hear if it workedfor you.
You can email me, Jessica at thea adhd mom.com, or visit our
website, the adhd mom.com.
Remember, you don't have to doeverything all right.
You're enough just as you are.
You just need to do one smallthing to get your momentum back.

(04:54):
That's all you have control, andyou can choose that one small
thing.
Do you have a technique or tipthat works for your brain or
something that works for yourkids?
I'd love to hear about it andshare it on the show.
You can email me Jessica at thead adhd mom.com, or visit the a
adhd mom.com.
Share the show.

(05:14):
Spread the word.
Let's help Our favorite creativeADHD.
Moms go from surviving tothriving.
Until next time, have abeautiful day.