The Gentle Reset: ADHD-Friendly Habits That Actually Stick

The Gentle Reset

A 4-week, ADHD-friendly habit series that helps you start small, regulate your nervous system, and build momentum, without burnout.

If the end of the year has left you feeling tired, overstimulated, or quietly relieved it’s over, you’re not alone. The holidays can stretch our nervous systems thin, and January often brings pressure to do more and change quickly.

This series is an antidote to that.

The Gentle Reset is a softer, ADHD-friendly way to begin. No big resolutions. No overhauls. Just small, doable steps that help your body feel safe, your brain feel supported, and change feel sustainable. You don’t have to start at the beginning or do this “perfectly.”
You can begin wherever you need the most support right now.

• Feeling overwhelmed or shut down? Start with the nervous system reset.
• Struggling to get motivated? Jump to making habits fun and dopamine-friendly.
• Tired of burning out mid-January? Explore how to build momentum gently.
• Want a calm foundation for the year ahead? Begin with Week 1 and take it step by step.

There’s no rush here. Just small, kind steps – and a place to land.

How the Series Works

This series is designed to meet you where you are – especially if your energy, motivation, or capacity feels uneven right now.

Instead of asking for willpower or discipline, The Gentle Reset works in layers, building the conditions your ADHD brain actually needs for change to stick.

First, we start small.

We focus on tiny habits, the kind that feel almost too easy. This lowers overwhelm, reduces resistance, and helps rebuild trust in yourself. Small steps signal safety to your nervous system and make it easier to begin.

Next, we support your nervous system.

Before habits can be consistent, your body needs to feel regulated. Simple grounding and sensory practices help calm stress responses, making follow-through more possible and less draining.

Then, we add fun and interest.

ADHD brains thrive on curiosity, play, and dopamine. By making habits more enjoyable, not stricter, we increase motivation in a way that feels natural instead of forced.

Finally, we grow gently.

Rather than pushing harder, we expand slowly. This helps you avoid the familiar boom-and-bust cycle and build momentum that feels steady, kind, and sustainable.

Each week builds on the last, but you’re free to move through the series in whatever order feels supportive. The goal isn’t perfection, it’s finding a rhythm that works for you.

The 4 Posts in this Series

Week 1: The Soft Start: Why Tiny Habits Work Better for ADHD

Best for: starting over gently, perfectionism, low energy
You’ll learn: minimum viable habits + how to begin with ease
The Soft Start: Why Tiny Habits Work Best for ADHD Brains

Week 2: A Nervous System Reset for Real Change

Best for: overwhelm, burnout, shutdown, stress
You’ll learn: 2-minute regulation tools that support follow-through
A Nervous System Reset for Real Change

Week 3: Make It Fun: Gamifying Habits Without Shame

Best for: boredom, inconsistent motivation, “I can’t stick with it”
You’ll learn: dopamine-friendly strategies and playful habit design
Make It Fun: ADHD-Friendly Gamification for New Habits

Week 4: Momentum Without Burnout: Growing Gentle Habits Slowly

Best for: all-or-nothing cycles, falling off, frustration
You’ll learn: sustainable habit growth + a simple February plan
Momentum Without Burnout: Expanding Small Habits Gently

Want support making this easier?

If you’d like help choosing your tiny habit, building a regulation routine, or designing a plan that fits your ADHD brain and your real life, contact me to find out how coaching can help.