A 60-Second Reset at Your Desk for Open-Plan Offices

A 60-second reset at your desk is a short, quiet pause you can do in an open-plan office without anyone noticing: feet flat on the floor, one long breath out, a soft jaw and loose shoulders. People with ADHD may find it settling after a loud meeting or before a hard email, and it needs no app, no room and no explanation.

Who this is for: People with ADHD who work in busy, noisy open-plan spaces.

Why can an open-plan office feel so loud?

Open-plan offices are full of small inputs. Chatter, keyboards, phones, people walking past your screen. Many people with ADHD notice all of it, all day.

By mid-afternoon, that can add up to a tight chest, a clenched jaw, or a brain that won't land on anything. You can read more about why work can drain you in ADHD at work. A short reset is one small way to give your body a break without leaving your desk.

What is the 60-second reset, step by step?

1. Feet on the floor. Put both feet flat. Notice the floor under them. Let your weight sink into the chair. (About 10 seconds.)
2. One long breath out. Breathe in through your nose at a normal pace. Then breathe out slowly, a little longer than the in-breath. Do this two or three times. (About 20 seconds.)
3. Soften your jaw and shoulders. Let your teeth part slightly. Let your shoulders drop away from your ears. Unclench your hands. (About 15 seconds.)
4. One quiet hum, if no one is near. On your next breath out, hum softly with your lips closed. Skip this step if people are close by. (About 10 seconds.)
5. Look up and around. Let your eyes rest on something far away for a moment before you turn back to your screen.

No one needs to know you are doing it. It looks like someone taking a breath. If you feel dizzy or unwell at any point, stop and breathe normally.

When is a good moment to use it?

• Right after a loud or tense meeting, before you open your inbox.
• Before you write a hard email or reply to a tricky message.
• When you notice you have read the same line three times.
• After a long call, or a burst of noise near your desk.
• Before you leave for the day, so the office doesn't follow you home.

You don't have to wait until you feel overwhelmed. Some people like to tie it to something that already happens, like sitting back down after getting a coffee.

Can headphones help in an open-plan office?

For many people, yes. A few things to try:

• Noise-cancelling headphones can lower the background hum, even with nothing playing.
• Steady sound, like soft rain or brown noise, may be easier than music with words.
• Keep the volume low. Loud sound to block loud sound can leave you more tired.
• Take them off sometimes. Give your ears a break during the day.

If your team expects you to be reachable, agree on a simple signal, like a quick tap on the shoulder or a chat message.

Where should you sit if you have a choice?

If you can choose a seat, it may help to:

• Sit with your back to a wall, so fewer people walk behind you.
• Face away from main walkways, kitchens, and printers.
• Pick a spot near a window or a plant, if one is free.
• Stay away from the meeting room doors, where people gather and talk.

How do you ask for a quieter spot?

You don't have to share any health details to ask for a better seat. Keep it short and about the work:

“I do my best focused work in a quieter spot. Would it be possible to move to a desk away from the main walkway, or to book a quiet room for deep work a few hours a week?”

If you want to ask for more formal changes, your workplace may have a process for that. HR can tell you how it works.

What if 60 seconds feels like too much?

Then do ten seconds. Feet on the floor and one long breath out. That's it. A short reset you actually do is more useful than a long one you skip.

What is one small thing to try today?

Pick one moment today, like after your next meeting, and try the reset once. Notice how it feels. Keep what helps and drop what doesn't.

This is coaching, not therapy or medical care.

Common questions

Can I do a reset at my desk without anyone noticing?

Yes. Feet on the floor, a long breath out, and a soft jaw look like someone simply taking a breath. Skip the hum if people are close by.

When should I use a 60-second reset at work?

Good moments include right after a loud meeting, before a hard email, when you notice you are reading the same line again, and before you leave for the day.

Do noise-cancelling headphones help with ADHD in open offices?

Many people find they lower the background noise. Steady sound without words, kept at a low volume, may be easier than music. Give your ears a break now and then.

How do I ask for a quieter desk?

Keep it short and about the work. For example: "I do my best focused work in a quieter spot. Could I move away from the main walkway?" You don't need to share health details.

About the author

Pen King Jr. is an ADHD coach in New York. He holds an Advanced Health Coach credential from Health Coach Institute. His work is coaching, not therapy or medical care.

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