Latest / Quick Wins for ADHD Moms - Short Episodes, Real Solutions for Burnout and Overwhelm / The ADHD Reset Button: SOS Method | 003

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The ADHD Reset Button: SOS Method | 003 · Quick Wins for ADHD Moms - Short Episodes, Real Solutions for Burnout and Overwhelm

• 0:01
  Jessica: This is the ADHD Mom podcast.
• 0:04
  Jessica: Hey, I'm Jess, and today we're talking about something that definitely saves my sanity, and I hope it helps you too.
• 0:12
  Jessica: Create your own reset button.
• 0:15
  Jessica: You know those moments when everything feels like it's spiraling and spinning around you.
• 0:21
  Jessica: You know the dishes are piling up, your toddler just redecorated the walls with markers or maybe something else.
• 0:29
  Jessica: Been there, done that, and your work deadline is screaming at you.
• 0:33
  Jessica: Yeah, we've all been there.
• 0:35
  Jessica: And that's exactly why we need a reset button.
• 0:39
  Jessica: So today I'm sharing a really simple three step reset that you can do anywhere, anytime.
• 0:46
  Jessica: I call it the SOS method.
• 0:48
  Jessica: Stop Organize.
• 0:51
  Jessica: Select the SOS method.
• 0:54
  Jessica: Stop.
• 0:55
  Jessica: Organize, select.
• 0:56
  Jessica: All right.
• 0:56
  Jessica: Now let's break it down.
• 0:58
  Jessica: No, I'm not about to wrap.
• 1:00
  Jessica: So first step is stop, physically stop whatever you're doing.
• 1:05
  Jessica: Put your hands on something solid, like a counter, a table, the couch, wherever you are, even the wall.
• 1:11
  Jessica: And take three deep breaths.
• 1:13
  Jessica: Okay.
• 1:13
  Jessica: This isn't woo woo stuff.
• 1:15
  Jessica: It's, it's actually science, physical touch, and deep breathing.
• 1:19
  Jessica: Literally tell your nervous system to calm the heck down.
• 1:24
  Jessica: All right, so touch something physical Stop.
• 1:27
  Jessica: Touch something physical.
• 1:28
  Jessica: Take three deep breaths.
• 1:30
  Jessica: All right, so after you stop, the second thing is organize.
• 1:35
  Jessica: So look around you and name three things that are causing you stress right now.
• 1:41
  Jessica: Just name them out loud.
• 1:43
  Jessica: Don't try to fix'em yet.
• 1:44
  Jessica: And if your kids think you're crazy, it's okay.
• 1:46
  Jessica: 'cause you know you're crazy.
• 1:49
  Jessica: So maybe what's distracting you is the mess that's in the kitchen or the unanswered emails that you're trying to get to.
• 1:56
  Jessica: Or the pile of laundry that's dumped out on your bed and you think you're gonna fold it, but you just haven't gotten there yet, and now it's stressing you out.
• 2:06
  Jessica: Getting these things that stress you out of your head and into the open air, reduces the power they have over you.
• 2:14
  Jessica: And the third step is select.
• 2:17
  Jessica: Okay, number one, stop.
• 2:19
  Jessica: Two, organize your thoughts, what is causing you stress right now?
• 2:24
  Jessica: And then three, select pick one small thing you can do right now, not tomorrow or not later, but what can you do right now in this moment to help you get unstuck?
• 2:37
  Jessica: Something that maybe takes five minutes or less.
• 2:40
  Jessica: You know, maybe it's loading the dishwasher.
• 2:43
  Jessica: Maybe it's just putting one dish into the dishwasher.
• 2:46
  Jessica: Just start with that.
• 2:49
  Jessica: Maybe it's responding to just one email or folding one load of laundry, or just starting to fold two pieces of laundry.
• 3:00
  Jessica: The key here is to pick something visible.
• 3:03
  Jessica: When we're overwhelmed, our ADHD brains need to see progress.
• 3:08
  Jessica: It's like a domino effect.
• 3:10
  Jessica: Once you complete that one small task, you feel capable of handling the next one and then the next one, and then you forget that you are stuck or the kids move on to something else.
• 3:21
  Jessica: You just need a little dopamine hit that you just accomplished something right now.
• 3:28
  Jessica: So why does this work?
• 3:29
  Jessica: This method works because it breaks through that paralyzed feeling we get when we're overwhelmed.
• 3:36
  Jessica: It gives our ADHD brains a clear sequence to follow and it creates a quick win that helps us regain momentum.
• 3:44
  Jessica: Honestly, I use this method when I feel stuck and usually that's mid-afternoon when my brain starts shutting down'cause I've been up since.
• 3:52
  Jessica: Five or five 30 and the day is shifting from like the morning routine into the afternoon, and I'm just tired.
• 4:01
  Jessica: Three o'clock is my downtime for sure.
• 4:04
  Jessica: So I have to physically stop, say out loud what's bothering me, and pause to think of one small thing I can do, even if it's not that important.
• 4:14
  Jessica: It's momentum, and that's what you want.
• 4:17
  Jessica: You want momentum.
• 4:19
  Jessica: So here's your challenge for today.
• 4:21
  Jessica: Try the SOS method once, just once and the next time you feel overwhelmed.
• 4:27
  Jessica: Just remember SOS, stop, organize, select, and then tell me about it.
• 4:34
  Jessica: I'd love to hear if it worked for you.
• 4:36
  Jessica: You can email me, Jessica at the a adhd mom.com, or visit our website, the adhd mom.com.
• 4:44
  Jessica: Remember, you don't have to do everything all right.
• 4:48
  Jessica: You're enough just as you are.
• 4:50
  Jessica: You just need to do one small thing to get your momentum back.
• 4:54
  Jessica: That's all you have control, and you can choose that one small thing.
• 4:59
  Jessica: Do you have a technique or tip that works for your brain or something that works for your kids?
• 5:04
  Jessica: I'd love to hear about it and share it on the show.
• 5:07
  Jessica: You can email me Jessica at the ad adhd mom.com, or visit the a adhd mom.com.
• 5:13
  Jessica: Share the show.
• 5:14
  Jessica: Spread the word.
• 5:15
  Jessica: Let's help Our favorite creative ADHD.
• 5:17
  Jessica: Moms go from surviving to thriving.
• 5:21
  Jessica: Until next time, have a beautiful day.