FREE Download: A Nervous System Reset Menu

A Visual Guide to Self-Regulation with ADHD

Support your nervous system with more options—and more compassion.

​

A Quick Nervous System Overview

Your autonomic nervous system (ANS) runs automatically in the background, controlling things like heart rate, breathing, and digestion to keep your body in balance, constantly shifting throughout the day.

​

It has two main modes:  

• ​Sympathetic: Fight or Flight - This mode prepares you for action or stress as energy is directed toward survival. 

​

• Parasympathetic: Rest and Digest - This mode supports recovery and regulation, where the body can restore and reset.

​​

The goal isn’t to stay calm—it’s to move flexibly between states and return to regulation.

​​

Feel calmer. Think clearer. Respond instead of react.

 If you’re an adult with ADHD, your nervous system likely spends a lot of time in overdrive. Stress, sensory input, decision fatigue, and emotional intensity can keep your body stuck in survival mode—making regulation feel impossible when you need it most.

​​​

ADHD nervous systems are often more sensitive to stress and slower to settle after activation. That means regulation usually needs external support—not willpower. When your brain is overwhelmed, it’s hard to remember what helps. That’s where a reset menu comes in.

​

A Nervous System Reset Menu is a free, visual, ADHD-friendly guide designed to help you choose, in the moment, based on what your nervous system actually needs.

​​

It helps you:

• Stop guessing what might work

• Match tools to your energy level

• Normalize regulation as a daily practice

​

No single strategy works every time. Choice and flexibility matter.

​

Regulation isn’t about fixing yourself. It’s about supporting the system beneath the stress.