Every scent, every food, every track, every pressure point. Curated, named, ready to use. Pick the sense your body needs right now.
A 30-second scan of your nervous system. Get a score. Know exactly which sense to reach for.
Take the check-in →Jump to your sense
Touch · The Atlas
The 5 named in the book, plus 20 more. Press them when you need them. Your body already knows.
Between your eyebrows.
Calms a racing mind. Drops anxiety. Helps sleep land.
Press 1 to 3 minutes
Behind the ear, in the soft groove.
For nights when your brain refuses to shut off. Both sides at once.
Press 1 to 2 minutes before bed
Sole of the foot, one third down from the toes.
Pulls scattered energy down into the body. The grounding point.
60 to 90 seconds each foot
Inner ankle, four fingers above the bone.
Hormonal calm. Anxiety that won't name itself. Use this one.
60 seconds. Avoid in pregnancy.
Top of foot, in the V between big and second toe.
Releases stuck rage and irritation that lives in your jaw and shoulders.
60 seconds each side
Inner ankle, between bone and Achilles.
For the bone-deep tired that sleep doesn't fix.
60 seconds each foot
Center of inner wrist, on the crease.
Chest tightness, palpitations, a mind that won't rest.
60 seconds each wrist
Center of breastbone, between the nipples.
For grief. Heartbreak. Anything that sits like a stone in your chest.
Soft pressure 90 seconds
Two fingers below the navel.
When you're depleted. Warm hands here for one to two minutes.
1 to 2 minutes. Slow breathing.
Halfway between navel and sternum.
For the anxiety that lives in your stomach. Slow circular massage.
1 minute, clockwise circles
Base of skull, in the hollow either side of the spine.
Tension headaches. Screen-neck. Stress that climbs into your skull.
Press both sides 60 seconds
Top of shoulder, midway between neck and edge.
For the tension you carry on your shoulders. Squeeze, hold, release.
60 seconds. Avoid in pregnancy.
Edge of palm, just below the pinky knuckle.
Neck tension and posture. Press while you work.
60 seconds each hand
Inner wrist, on the radial pulse side.
For shallow breathing, sadness that sits in the chest, low energy.
60 seconds each wrist
Inner elbow crease, on the pinky side.
Emotional overflow. Racing thoughts at 2am.
60 seconds each side
Between big toe and second toe, closer to the web.
For the emotional fire. The "I can't relax." The fuse that's lit.
60 seconds each foot
Inner side of foot, behind the big toe joint.
Worry. Overthinking. The mind that loops.
60 seconds each foot
Four points around the crown of the head.
Mental clarity. Brain fog. Everything online but nothing loading.
Light tap or press 30 sec each
Outer corner of the eye.
Eye strain from screens. The headache that starts behind the eyes.
Light press 30 seconds
Hollow at the base of the throat.
For the lump in the throat. Words you can't say. Tightness when you breathe.
Very gentle pressure 30 sec
Not in the book. Worth knowing anyway.
Hands on opposite shoulders. Squeeze. Releases oxytocin. Tells your nervous system you are safe.
30 seconds, eyes closed
Run cold water over the inside of your wrists. Or splash your face. Vagus nerve activation in 10 seconds.
When the panic spike is rising
Slow downward stroke from the top of the ear to the lobe. Both ears. Activates the vagus nerve directly.
2 minutes before bed
Roll a tennis ball slowly under each foot. Reflexology meets grounding. Especially after a long day.
2 minutes each foot
A heavy pillow or weighted blanket on your chest while you breathe. Mimics a hug. Calms the heart rate fast.
5 to 10 minutes
Stroke your own arms slowly from shoulder to wrist. Activates the C-tactile fibers. Tells your nervous system: safe.
1 to 2 minutes
Light tapping on the side of the hand, top of the head, collarbone. Pairs sensory rhythm with naming the feeling.
3 to 5 minutes daily
Grass, sand, soil, stone. Five minutes. Static dissipates. The body remembers the planet.
Anytime you can
Smell · The Library
Smell bypasses your thinking brain in 150 milliseconds. Pick what your nervous system needs. Inhale.
The classic. Lowers cortisol, slows heart rate, eases sleep onset. The most studied calming scent on earth.
Bedtime · panic spike · pre-meeting
Citrus that calms instead of energizes. Anti-anxiety without sedation. Lifts mood and softens the chest.
Mid-afternoon slump · low mood
Wakes the brain up. Improves focus and alertness. Kills tension headaches in minutes.
Morning · before deep work · headache
Memory and mental clarity. Studies show it improves recall and cognitive performance.
Studying · creative work · brain fog
Fast uplift. Anti-fatigue. Makes a room feel cleaner and your brain feel lighter.
Anytime focus is fading
Opens the chest. Clears the head. Useful for anyone who breathes shallow under stress (you).
Shower · sinus pressure · congestion
Slows breath, deepens stillness. The meditation scent for thousands of years for a reason.
Journaling · meditation · grief
Calm without sleepiness. Grounding. Pairs beautifully with vetiver for ADHD focus.
Deep work · evening wind-down
A 2001 study showed it improved focus in ADHD kids. Smells like wet earth. Grounds you fast.
When you cannot start the task
Sleep deepener. Pulls the body down toward rest. Smells like a quiet forest cabin.
1 hour before bed
Lowers blood pressure. Softens the body when emotion rises. Sweet, floral, intense.
Argument recovery · panic
The night-night scent. Old-school nervous system soother. Especially good for racing thoughts.
Evening · pillow · bath
Hormonal calm. Especially powerful for the days when you're not yourself and you know exactly why.
PMS · mood swings
Emotional balance. Floral but not sleepy. The "I just need to feel okay" scent.
After a difficult conversation
Earthy, sensual, grounding. For when your head is in the clouds and your body needs to come back.
Evening · post-screens
Joy in a bottle. Lifts a low mood without overstimulating. Safe for kids too.
Morning · grey days
Energizing without caffeine. Makes you feel awake and clean. The shower scent.
Morning · pre-workout
Forest bathing in a roller. Studies on shinrin-yoku show real cortisol drops. The scent of a real walk.
Cabin fever · indoor days
Calm without sedation. Mood lift. Often called as effective as Valium in studies for relaxation. Use carefully.
Evening · post-stress
Made from orange blossom. One of the most powerful anti-anxiety scents that exists. Reserved for the hard days.
Acute anxiety · grief
Diffuser. 5 to 8 drops in water. Best for whole-room shifts.
Roller. 10 drops in 10ml carrier oil (jojoba, almond). Wear on wrists, behind ears, on clavicle.
Direct inhale. Open the bottle, two slow inhales through the nose. The fastest method. The Pavlov anchor.
Always use therapeutic-grade essential oils. Avoid skin contact undiluted. If pregnant or on medication, check first.
Taste · The Toolkit
Foods that calm the nervous system. Supplements with real research behind them. The shopping list your gut has been asking for.
Steady blood sugar. Omega-3s. Minerals your nervous system burns through faster than most.
EPA and DHA omega-3s. The most-cited food for ADHD focus. Eat 2 to 3 times a week.
Omega-3s + vitamin D + B12 in one tin. Cheap, sustainable, underrated.
Plant-source omega-3s (ALA). A handful daily supports the brain's myelin. Brain-shaped on purpose.
Omega-3s, fibre, slow-release energy. Soak overnight. Eat in the morning.
Lignans + omega-3s. Sprinkle on yogurt or oats. Must be ground (whole passes through).
Healthy fats that stabilize mood. Potassium for nerve function. Add to anything.
Choline (yolks especially). Builds the neurotransmitter your focus runs on. Two a day is fine.
Protein + probiotics. Feeds the gut-brain axis. Add berries instead of sugar.
Antioxidants. Low-glycemic. The only fruit category that doesn't spike blood sugar.
Folate, magnesium, iron. The minerals your nervous system runs on. Eat them daily.
Zinc + magnesium together. Two of the most-deficient minerals in ADHD brains.
Slow carbs that don't crash you. Keeps focus stable across hours, not minutes.
Complete protein + complex carbs. Fills the brain's tank without the crash.
Slow-burn breakfast. Sustains attention. Skip instant oats (sugar bomb).
Iron + protein + fibre. Iron deficiency makes ADHD worse. Lentils fix that quietly.
Polyphenols. Anti-inflammatory. The mediterranean diet's brain-protective ingredient.
Glycine + collagen + minerals. Heals the gut lining (and your gut runs your mood).
Kimchi, sauerkraut, kefir. Build the gut flora that talks back to your nervous system.
Theobromine + magnesium + a small dopamine hit. Two squares, not the bar.
L-theanine + a small caffeine dose. Focus without the jitter. The coffee replacement.
Not a multivitamin pyramid scheme. Just the ones with real ADHD research behind them.
Most-studied supplement for ADHD. Look for 1000 to 2000mg combined EPA + DHA, EPA-dominant.
Daily, with food
The form that crosses the blood-brain barrier. Calms the nervous system. Helps sleep.
200 to 400mg, 1 hr before bed
The amino acid in green tea. Calm focus. Stacks beautifully with coffee.
100 to 200mg with morning coffee
Often deficient in ADHD brains. Linked to dopamine regulation. Don't overdo (it depletes copper).
15 to 30mg daily, with food
Most adults are deficient. Affects mood, focus, sleep. Get a blood test first.
1000 to 4000 IU with K2 + fat
B6, B12, folate especially. Methylated forms if you have MTHFR variants (most ADHD brains do).
Morning, with food
Adaptogen for chronic stress. Lowers cortisol. Can take 2 weeks to feel the shift.
300 to 600mg evening
Adaptogen for energy and mental stamina. Take in the morning (can be too stimulating later).
200 to 400mg morning
Mushroom that supports nerve growth factor. Sharpens focus over weeks, not minutes.
500 to 1500mg daily
Small studies show it matches methylphenidate for ADHD focus. Real research, real effect.
20 to 30mg daily
Amino acid your brain uses to make dopamine. Especially useful when stressed or sleep-deprived.
200 to 500mg morning
Ferritin under 50 worsens ADHD. Get a blood test before supplementing. Then aim for 100+.
With vitamin C, on empty stomach
Omega-3s. Swap fish oil for algae oil (provides EPA + DHA directly). Walnuts, chia, flax give you ALA, but the conversion is small. Algae is the real fix.
B12. Vegans must supplement. Methylcobalamin form, 1000mcg daily.
Iron. Pair plant iron sources (lentils, spinach, pumpkin seeds) with vitamin C to absorb. Avoid coffee/tea around iron-rich meals.
Protein. Tofu, tempeh, edamame, hemp seeds, lentils, chickpeas, pea protein. Aim for protein at every meal so blood sugar stays steady.
Choline. Skip eggs? Get it from soy lecithin, peanuts, tofu, broccoli. Or supplement (alpha-GPC).
Zinc. Pumpkin seeds and cashews are your best plant sources.
Refined sugar. The single biggest blood-sugar saboteur. Crashes wreck focus.
Artificial colors. Red 40, Yellow 5, Yellow 6. Linked to hyperactivity in studies. Read labels.
Excess caffeine. See the book. The drink that drinks you back.
Processed seed oils. Soybean, corn, canola in fried/packaged foods. Inflammatory.
Sound · The Library
Tracks for focus. Tracks for sleep. Tracks for the 3am brain. Press play.
When the brain needs to land somewhere and stay.
Lower-frequency noise that fills the space without distracting. The ADHD community discovered it for a reason. It works.
Listen on YouTubeGamma-wave entrainment. Linked to focus and cognitive sharpness. Use headphones (binaural beats only work stereo).
Listen on YouTubeThe reason millions of students have it on autopilot. Steady tempo, no lyrics, predictable.
Open Lofi Girl on YouTubeBach, Vivaldi, Telemann. Around 60 BPM. Matches a calm heartbeat. Studied for cognition.
Listen on YouTubeDesigned to keep you focused without pulling attention. Try Skyrim, Stardew Valley, Zelda.
Listen on YouTubeSpatial audio that moves around your head with headphones. Hijacks attention into the music. Best for short bursts.
Listen on YouTubeWhen you need the spiral to stop.
Tuned slightly lower than standard music. Many people report a softer, more grounded feeling.
Listen on YouTube"The love frequency." Used in sound healing. Even if you're skeptical, it's pleasant to listen to.
Listen on YouTubeThe brain frequency of calm wakefulness. Use when you need to come down without falling asleep.
Listen on YouTubeVibrations the body feels, not just the ear. Drops you into the parasympathetic in minutes.
Listen on YouTubePink-noise adjacent. The sound the body associates with safety and stillness.
Listen on YouTubeSlow, rhythmic. Matches the resting breath rate over time. Especially good for sleep onset.
Listen on YouTubeWhen the body is tired but the brain refuses.
The brain frequency of deep meditation and the moments before sleep. Drops you fast.
Listen on YouTubeDeep sleep frequency. Use during sleep, not before. Set a timer.
Listen on YouTubeBrown noise's softer cousin. Studies link it to deeper slow-wave sleep. The other ADHD favourite.
Listen on YouTubeThe tingles trigger parasympathetic. Find a creator whose voice you trust.
Open Gentle Whispering ASMRHeadphones for binaural beats. They only work in stereo. Loud-speakers won't deliver the brain entrainment.
Match the frequency to the state you want. Don't play sleep waves when you need focus. Don't play 40Hz at 11pm.
Start with 1 hour. See what your nervous system actually responds to. Some bodies love brown noise. Others can't stand it.
Pair with another sense. A scent + the right track is more powerful than either alone. The book calls this stacking.
Sight · The Reset
Your eyes run half your nervous system. Most people use them wrong all day. Here's how to use them on purpose.
Every 20 minutes of screen, look at something 20 feet away for 20 seconds. The optometry-standard fix for screen fatigue.
Set a timer. Do it.
10 minutes of outdoor light within 30 minutes of waking. Sets your circadian rhythm for the day. Melatonin lands on time.
Every morning. Through clouds works.
10 minutes near sunset, looking toward the horizon (not the sun). Tells your brain the day is ending. Sleep comes easier.
Every evening you can
Rub your palms together to warm them. Cup over closed eyes. Don't press. Breathe slowly. The fastest visual reset.
2 to 3 minutes anytime
Hold a finger 10 inches from your face. Focus on it. Now focus on something across the room. Switch back. Repeat 10 times.
Mid-morning + mid-afternoon
Trace a slow figure-8 in the air with your eyes only. Head still. Both directions. Strengthens the eye muscles.
2 minutes daily
Look at the farthest visible point. Slowly scan side to side. Calms the nervous system (panoramic vision = parasympathetic).
When you feel stuck or wired
Stare softly at a candle flame for 1 to 3 minutes without blinking. Then close eyes and watch the afterimage. Ancient focus practice.
Evening, in dim light
Hold a pen at arm's length. Slowly bring it toward your nose, eyes following. Stop where it goes double. Push back out. Repeat.
5 reps daily
No screens 60 minutes before bed. Or wear blue blockers (real ones, amber-tint). Your ipRGCs will thank you. Your sleep will arrive.
90 min before sleep
Get sunlight in your eyes within 30 minutes of waking. Single most important sight protocol. Sets your whole day chemistry.
Stop looking at bright screens after 9pm. Or use a real screen filter (not just dark mode). Your retina cells decide when your brain is allowed to sleep.
Take a real break from your screen every 2 hours. Walk outside. Look at the sky. The eyes need distance the way the lungs need air.
With a proven system. Built on neuroscience. +1000 brains rewired.
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