3-minute reset script.png
3-minute reset script.png

3-Minute Nervous System Reset | Printable ADHD Grounding Script

$0.00

A simple, grounding 3-minute reset you can use anytime your nervous system needs a pause. Designed to help you slow the spin, recenter your body, and return to your day with steadiness instead of urgency.

A simple, grounding 3-minute reset you can use anytime your nervous system needs a pause. Designed to help you slow the spin, recenter your body, and return to your day with steadiness instead of urgency.

This isn’t a meditation you have to “do right.” It’s a soft place to land.

The 3-Minute Reset Script was created as a companion to the Mini Episode “Pause + Recenter”, offering a body-based way to interrupt overwhelm and reconnect with safety before trying to think, plan, or push forward.

It guides you through four gentle steps:

  • Arrive

  • Anchor

  • Recenter

  • Close

Each step supports regulation without forcing calm, stopping thoughts, or demanding stillness. This is about slowing the spin, not shutting yourself down.

Use it when:

  • Your nervous system feels activated or scattered

  • You’re stuck in urgency mode

  • You need grounding before making decisions

  • You want support that feels kind, not corrective

Ways to Use:

  • Keep it near your desk, journal, or planner

  • Screenshot and save on your phone

  • Read before transitions or after stressful moments

  • Pair with your affirmation cards or nervous system tools

  • Use as a daily gentle reset ritual