7 Tiny Ways to Reset Your Nervous System… When You Only Have 10 Minutes
(including my personal favorite go-to ritual for instant calm)
If you clicked on this post, I already know two things about you:
Your mind is busy, and your heart is wired for more softness than life usually gives you credit for.
You don’t need another productivity hack or a 30-step morning routine — you need simple.
You need real.
You need a moment where the world gets quiet enough to hear yourself think (or not think, tbh).
So if you’re running low on bandwidth — mentally or emotionally — here are 7 super-simple nervous system resets you can use anytime you just can’t keep “performing sanity” anymore.
Bonus: They’re all under 10 minutes, over-achiever brain not required.
🧘♀️ 7 Tiny Nervous System Resets for Actual Humans
1. Double-Length Exhale Breathing
Inhale for 4 counts, exhale for 8. Do this three times. Congratulations 🙂 You just gave your nervous system a mini massage.
2. Warm Object Grounding
Grab something warm — your mug, a sweater, your knee. Still counts.
3. 6-Minute Clutter Clear
Pick one surface and reset it. Kitchen counter. Desk corner. Your brain will thank you for giving it “done energy” without the rest of the house noticing.
4. Backwards Body Check
Ask yourself, “Where do I feel neutral right now?” Not good — just not loud.
Let that spot anchor you.
5. 25-Word Brain Dump
Write the next 25 words exactly as they show up in your mind. Coherent or not. Grammar doesn’t live here.
6. Real-World Staring Contest
Look at one thing that’s NOT a screen for 60 seconds.
Plant. Ceiling. Candle flame (foreshadowing, anyone?).
7. My Favorite Self-Soothing Ritual 🔥
It’s simple. It’s ancient. And yes, it smells amazing.
I call it: The Light & Listen.
Here’s literally what I do:
Light a candle – any candle, but if it’s got a name like “Unclench, Babe.” extra points.
Set a tiny intention. Like, “This time is sacred.” Or “I don’t need to solve anything right now.”
And then? Do nothing essential for 10 minutes while it burns.
Sit. Loaf. Sip tea. You get to exist. Not just perform.
Because here’s what no one tells you:
Regulation is sometimes about doing less, not more.
🕯️ Ready to try it with candles designed for your overactive brain and your soft heart?
I just launched my Etsy candle shop for the ADHD girlies, the soft souls, and everyone in between - featuring gentle scents, emotionally-aware intentions, and slightly roasty labels for brains like ours.
Whether you need a five-minute pause or a spiritual sidekick on your shelf, I’ve got you.
Go light a little corner of your world.
Your nervous system doesn’t care if you’re superhuman — it just wants 10 quiet minutes and a good scent.
You’re doing better than you think.
—
with softness, Katie Ann 💜
Sharing real life, one blog post at a time — from ADHD-friendly tips and online biz ideas to gluten-free food, essential oils, and cozy chaos.
**This post contains affiliate links, meaning I get a commission if you decide to make a purchase through my links, at no cost to you.
