Pick the sentence that’s true right now. Sixty seconds later your body is different.

Twelve guided practices for the states an ADHD nervous system actually gets stuck in. Tap one and it starts here, timed and paced, with nothing to read first. Free, no account, no typing.

It’s due and I cannot make myself begin. Can’t start90s The Start Ramp90s Chest tight. Something is rising. Chest tight60s The Physiological Sigh60s Jaw clenched, headache behind my eyes. Jaw clenched30s The Face Reset30s I keep replaying it and I cannot stop. Replaying it75s 5-4-3-2-1 Grounding75s Crashed and foggy. Reaching for more coffee. 3pm crash60s The 3pm Lift60s Furious. Teeth gritted. I just snapped at someone. Furious75s Shake and Settle75s Awake at 3am with a racing mind. Awake at 3am1m54 The 4-7-8 Sleep Breath1m54 Too much noise, light and demand. I want to hide. Overloaded60s Slow Orienting60s I have to be steady in ten minutes. Need steady1m36 Box Breathing1m36 Braced all day and I cannot come down. Cannot come down2m56 Heart-Rhythm Coherence2m56 Raw, criticised, wrung out. Wrung out60s Hands and Heart60s Bottled up. I need to make a sound. Bottled up72s Vocal Toning72s

I do not know what this is — just start something

Sixty seconds is enough to change the state. It is not enough to change the pattern — that takes knowing what keeps putting you back in it.

Measure your nervous system — free, 60 seconds Ask the holistic coach a question

Or book a free 45-minute call with Pen — not a sales call, nothing to decide.