Why it helps: When you’re feeling frozen or lacking of motivation, your dominant sense can help reset your nervous system. That’s right — your ADHD brain loves clear, simple sensory input. Each sense has a fast-track back to regulation.
Interoception: Hand on heart or belly, breathe out longer than you breathe in (4 in, 6 out).
Proprioception: Push gently into a wall, sit with a weighted blanket, or do slow, heavy movements.
Vestibular: Sway side to side slowly like bamboo in the wind, eyes closed if safe.
Smell: Use calming essential oils (lavender, frankincense) in a diffuser.
Touch: Wrap in a soft blanket, place a warm object on your chest, or squeeze a pillow.
Sight: Gaze at something repetitive and calming (moving leaves, candle flame).
Hearing: Play slow, low-frequency music or nature sounds like rain or ocean waves.
Taste: Suck on a mint or let a piece of chocolate melt slowly — focus on the sensation.
Mix and match these until something clicks. It’s not about fixing — it’s about calming your system just enough to move forward.
Melanie Sirois
My experience and interests give me a unique understanding of:
- How to navigate and develop mastery in the face of huge emotions, triggers, emptiness, and relational fears
- Learn to fill yourself up and develop the peace of sustainable unconditional self-love, self-trust, and self-worth
- Go from a scarcity mindset aimed at trying to get needs met to an abundance mindset that feels the fulfilment of sharing with and elevating others
- Develop sustainable confidence and trust that isn't conditional on outside circumstances