How to calm down your ADHD brain that is racing

Key wellness strategies / self-care techniques (to calm a racing ADHD brain)

“Use the brakes” mindset

Jason frames ADHD like a fast “race car” brain that needs stronger brakes to slow down when necessary.

Give whatever you’re doing a brief break

• Pause: “Put down whatever you are doing and give it a brief break.”
• Expect you’ll be forced to slow down naturally by stopping the motion.

Practice sensory attention (slowing via observation)

Spend a few minutes listening to:

• sounds around you
• “noises inside your head”

Use “train crossing” style advice: pause, observe, pay attention—likened to “looking/inspection.”

Engage slow, mindful sensation

• Touch things slowly (e.g., clothing, a dog, an object).
• Slowly inhale smells around you (examples: coffee, flowers, even other everyday scents).

Turn off electronics temporarily

Switch off electronics for a bit to help calm both:

• the outside world
• your internal/mental world

Schedule downtime by reducing commitments

Create downtime by eliminating something and not immediately replacing it.

• Avoid “I can’t” thinking; instead, reduce load.

Avoid taking on too much; use boundary scripts

Learn to say:

• “I will get back to you on that.”
• “Let me ask my team/partner first.”

Start commitments slowly (example: 30-day buffer)

Don’t commit right away. He mentions a 30-day “drying out” period as a way to avoid rushed decisions.

Reframe identity while practicing slowing down

Reassure yourself verbally while you walk through the day, e.g.:

• “I like my new ability to slow down.”
• “I don’t have to be a crazy person.”
• “Take it one day at a time.”

Presenters / sources

• Jason Sero — Licensed Professional Counselor (video presenter)
• Dr. Hell — Mentioned as an “expert on ADHD” in relation to 10 ways to stop things from spinning out of control