ADHD Tools
Sensory Overload Toolkit
When sensory input becomes overwhelming, these strategies can help you regulate quickly. Select your overload type to see targeted calming techniques.
Visual Overload
Too many lights, screens, movement, or visual clutter.
Find a dark or dim space
Step away from bright/flickering lights. Even a bathroom with the light off works.
Immediate
Close or cover your eyes
Gently press your palms over your eyes for 30 seconds. Block all light input.
30 seconds
Reduce screen brightness
Lower brightness to minimum or enable "night mode" immediately.
10 seconds
Use tinted glasses or hat brim
Sunglasses or a cap brim can reduce harsh overhead lighting input.
Immediate
Slow down your gaze
Fix your eyes on one still point and breathe. Stop scanning the room.
1–2 minutes
Declutter your immediate view
Physically clear or turn away from visual clutter. Face a plain wall.
1–2 minutes
Auditory Overload
Too many sounds, conversations, background noise, or sudden loud sounds.
Noise-cancelling headphones
Put on over-ear headphones with ANC or even foam earplugs for instant relief.
Immediate
White/brown noise
Play a consistent, non-stimulating sound to mask irregular sensory input.
1–5 minutes
Leave the space
Move to a quieter room, hallway, or outside if you can.
Immediate
Breathe to rhythm
In for 4, hold 4, out 4. Creates an internal sound focus that drowns external noise.
2 minutes
Press palms over ears
Gently cup hands over ears to reduce volume and signal your brain to calm.
30 seconds
One familiar song
Play a single calm familiar song. Predictability in sound helps the brain regulate.
3–4 minutes
Tactile Overload
Uncomfortable textures, clothing, touch, temperature, or physical sensations.
Remove uncomfortable items
Take off itchy clothing, tags, tight waistbands, or shoes if possible.
Immediate
Deep pressure hug
Firm, sustained pressure (weighted blanket, firm self-hug) calms the nervous system.
1–5 minutes
Temperature change
Cold water on wrists/face, or a warm drink. Temperature shifts reset sensory focus.
30 seconds
Proprioceptive input
Push hands against wall, squeeze a stress ball, or do 5 wall push-ups.
1 minute
Fidget tool
Use a fidget ring, putty, or smooth stone to redirect tactile sensitivity.
Ongoing
Warm shower / cool cloth
Full-body temperature reset. Showers provide consistent, predictable tactile input.
5–10 minutes
Full Sensory Shutdown Protocol
When everything is too much at once — work through these in order.
1. Get to a quiet, dim space
Your bedroom, a bathroom, or a parked car. Reduce all input immediately.
First priority
2. Put down all devices
No scrolling. Screen-off, face-down. Remove the mental load of notifications.
Step 2
3. Box breathing × 5 rounds
In 4 — hold 4 — out 4 — hold 4. This activates parasympathetic nervous system.
2–3 minutes
4. Body scan
Mentally move from toes to head, consciously relaxing each muscle group.
3–5 minutes
5. Grounding — 5-4-3-2-1
Name 5 things you see, 4 hear, 3 touch, 2 smell, 1 taste.
2 minutes
6. Hydrate and rest
Drink water, eat a small snack if needed. Give yourself permission to stay here.
As long as needed
Quick 5-4-3-2-1 Grounding
5
Things you SEE
4
Things you HEAR
3
Things you TOUCH
2
Things you SMELL
1
Thing you TASTE