The Three-Minute Reset
A five-breath nervous-system reset for when everything becomes too loud and your thinking brain goes offline.
Emergency relief kit · £19
When you're too overwhelmed to work out what might help, open this.
Choose what is happening right now — panic, paralysis, brain fog or complete overwhelm. The kit directs you to one small action you can manage, without reading the whole thing or trying to fix your life.
No course. No routine to keep up with. Just help choosing what to do next.
Secure checkout through Stan · Pay once · Immediate access · No subscription
Open
when it's
too much
when it's
too much
How it works
You don't need to read all 23 pages.
Open the first page and choose what feels closest to what is happening:
- I'm frozen and cannot start
- My thoughts will not slow down
- Everything feels too loud or too much
- My brain has gone completely blank
- I'm running on empty
The kit then sends you to one small reset to try. You only open the page you need.
A look inside
See exactly how it works
You do not have to remember which coping technique might help. The kit helps you choose while your brain is struggling to choose anything.
You don't have to fix your whole life today.
You only have to get through the next hour.
This is for the days when…
You have nothing left to give.
Everything feels too loud and your chest is tight.
Your thoughts are racing and you cannot calm them.
You know what needs doing but physically cannot begin.
One comment or small problem has sent you spiralling.
You're exhausted, overstimulated and out of capacity.
You need someone to tell you what to do for ten minutes.
What's inside
One simple decision system.
Eleven coping tools organised into one simple decision system — so you don't have to search for advice or remember what might help while you are already overwhelmed.
5-4-3-2-1 Grounding
A simple sensory exercise that pulls you out of racing thoughts and brings you back into the room.
The Brain-Dump
A fast way to empty the worries, unfinished tasks and half-thoughts your brain is desperately trying to hold.
The Tiny-Start Method
Shrink an impossible task until your brain can begin it—without waiting to feel motivated.
Ten Minutes & Body Doubling
Two reliable ways to get moving when you're completely stuck and cannot do it alone.
Lower the Bar
Practical permission to do the small, messy version instead of remaining frozen by perfectionism.
The Emotional Wave Plan
What to do when rejection, anger, panic or sadness feels enormous—before you send the message or make the decision.
The Self-Talk Script
The exact words to borrow when your inner voice turns on you and starts listing everything you 'should' have done by now.
The Capacity Plan
A gentler way to plan low-capacity days and stop one difficult day turning into a lost week.
The Bad-Day Body Check
Four things ADHD makes easy to forget when you need them most: water, food, movement and sleep.
Your Emergency Reset Card
Three steps condensed onto one page to keep on your phone, fridge, in your handbag or car—for the moment you cannot think clearly.
How to use it
Not another thing you have to finish.
This is not a book to study from beginning to end. It is designed for the brain you have on the day you need it.
Open the toolkit on your phone.Keep it somewhere you can find quickly.
Choose the section matching how you feel.No reading from the beginning required.
Follow one small instruction.Each tool takes only a few minutes.
Close it when the volume comes down.It will be there again whenever you need it.
Why I made it
I found these tools the slow, expensive way.
I learned most of them through years of psychiatrists and therapists, one appointment at a time. When menopause made my ADHD impossible to ignore, there were days when I didn't need another explanation of what was happening. I needed somebody to tell me what to do right then.
I gathered the things that genuinely brought the volume down and put them in one place, so you don't have to spend years finding them individually.
Not a cure. Not therapy. A hand to hold when it all feels too much.
The honest question
What if I download it and never use it?
This was made for the exact reason ordinary guides and planners often go unopened. You do not need to work through it, build a new routine or feel motivated. Open it at the problem you are having today and use one page.
One small next step
You don't need to sort everything out today.
You only need one manageable next step. The Relief Kit helps you find it.
£19 ≈ A$37 · billed in £
Secure checkout through Stan · Pay once · Immediate access · No subscription
Try it for 14 days.
If it doesn't help you steady yourself when you need it, email hello@adhdinwomen.uk for a full refund.
If it doesn't help you steady yourself when you need it, email hello@adhdinwomen.uk for a full refund.
Questions
Before you buy
Is this a physical book?
No. It is a digital PDF you can download instantly, save to your phone and print if you wish.
Do I need an ADHD diagnosis?
No. The tools are designed for overwhelmed women who recognise these patterns, whether diagnosed, waiting or only beginning to wonder.
Do I have to read all 23 pages?
No. Open the section matching the problem you have right now, use one tool and stop. That is exactly how it was designed.
Is this therapy or medical advice?
No. It contains gentle coping tools shared for education and support. It does not replace therapy, diagnosis or medical care.