Question 1

What is a sensory break?

Accepted Answer

A sensory break is a short, intentional pause that gives your nervous system the input it needs to regulate — whether that's calming input (dim lights, deep pressure, quiet) or alerting input (movement, cold water, music). For ADHD brains, the right sensory break can reset executive function in minutes.

Question 2

How do I know which state I'm in?

Accepted Answer

Overstimulated = everything feels too loud/bright/busy, you want to hide. Understimulated = bored, restless, scrolling mindlessly, need dopamine. Need focus = scattered, can't start, brain fog. Need calm = anxious, racing heart, tight chest. Pick the one that fits right now.

Question 3

Are these breaks evidence-based?

Accepted Answer

The break types draw from occupational therapy sensory integration principles (Ayres, 1972) and polyvagal theory (Porges, 1995) — calming breaks activate the ventral vagal state, alerting breaks provide proprioceptive/vestibular input. They're widely used by ADHD coaches and OTs.

Question 4

Can I use this at work or in public?

Accepted Answer

Yes. Each break has a 'discreet' tag — things like box breathing, hand squeezes, tongue-to-roof-of-mouth, subtle stretches. No one needs to know you're regulating. The 2-minute options are designed for bathroom breaks or desk pauses.

Your nervous system is asking for something

Pick the state that matches

Break History

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