Sensory Novelty
Change lighting
Options: Warm lamp, colored light, candle
Switch the order of how you do things
Yep, that's pretty much it.
Work in a different spot
Ideas: balcony, coffee shop, floor cushion, park, etc.
Quick walk
Whether it is walking around your home until you have walked through every part of it or going outside and circling the block.
Cognitive rest
Pick and try one:
-No screens for 10 minutes
-Stare out the window
-Doodle or color
Use a new scent
Option: Essential oils, citrus spray, coffee beans, candle, etc.
Time-box a task
Example: “Let’s see what I can do in 10 minutes!”
Rearrange your workspace or change your view
You can ask yourself: "How can I make my POV more interesting?"
Try a somatic release excercise
Pick and try one:
- Gently roll your shoulders back and down.
- Unclench your jaw, release the tongue, soften lips, soften your face.
- Tense your hands and close them into a fist, inhale. Exhale, release your hands and gently open them and let them rest on your lap.
- Slowly turn your head side to side, noticing your range of motion.
After-task Reward
Enjoy a special drink or snack after finishing tasks! Tip: Have a little list of your favorite or usual cravings ready to pick from!
Add texture
Options: Fidget, stress ball, soft blanket, weighted pad, etc.
Use a “spin the wheel” or randomizer to pick your next task
Alternate sitting and standing
Recommend getting an adjustable desk, yoga ball or pillows/mat to sit on the ground.
Use temperature change
Pick and try one:
- Splash cold water on face
- Place cold compress on forehead
- Place warm compress on neck
- Take a warm shower
Do a short “little and big wins of the day” list!
Tip: Keep a physical or digital 'Win Journal' that you can look back on and see your progress!
Play a new soundscape
Options: Lo-fi, nature, instrumental, baroque music, café sounds, etc.
Give yourself points!
Give yourself points for small wins that when accumulated build to a prize.
Example: Tasks that take most of my energy = 5 points, Tasks that are passive = 2 points. When I achieve 7 points total I get to watch TV/have a treat/scroll on my phone.
Create "Brain Zones"
Create 3 zones if possible:
1) Focus Zone: Minimal noise, desk, timer, water
2) Creative Zone: Whiteboard, colors, markers, music, more visual stimulation
3) Recovery Zone: Comfortable chair, blanket, dim lighting, low stimulation
Two-minute movement break
Idea: Make a playlist just for this! Pick songs that get you moving or even dancing!
Nervous system resets
Pick and try one:
-Lie on the floor for 5 minutes
-Legs up the wall for 10 min
-Slow breathing (4-6 breath)
-Eye break (look far away)
Something to taste
Pick and try one:
- Drink some orange juice
- Have some tea
- Chew on some gum or gummy bears
- Have some dark chocolate
“Level up” the task challenge each time
Example: Start with full focus for 10 min, then 15, then 20 min, etc.
Creating themed days! You can ask yourself: “What theme does my brain need today?”
Pick and try one:
- Scientist Day🔬: Test/try hypothesis and track what increases focus. Goal: Approach the day as an experiment.
- Cozy Café Day ☕: Warm drink, instrumental music, and comfortable clothes. Goal: Work gently and steadily.
- Minimalist Day 🌿: Silence, minimal digital distractions, and one task at a time at a slow pace. Goal: Focus on deep work and calm regulation.
- Future Self Day 🚀: Ask “What would future me do first?" and “What would make tomorrow easier?” Goal: Tasks focus on small investments in the future.
Massage
Ideas: A foam roller, a scalp massager, or a 4 legged pressure point massage tool that can provide body and muscle relief.
Idea with no equipment: Use your hands to gently apply pressure on your neck, jaw and face to release tension. Option to use fingertips and apply gentle pressure in circular motion.
The harder the task, the bigger the reward
Plan a bigger reward when doing harder tasks.
Ideas: meal out, takeout, shopping, visiting a new place, taking a day off from work, etc.