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You know those days when your brain’s just buzzing? Like there’s a hundred tabs open and none of them will load properly? That’s been me lately.

As someone with ADHD, dyslexia and sensory sensitivity, I’m used to my brain running fast. But sometimes it all just becomes too much. Too loud. Too messy. Too much pressure to keep up.

If you’ve ever felt that too, here’s what I do to calm the noise and get myself back to a place where I can actually think.

Step 1: Block the Noise

Literally. If I’m out in a noisy place like a supermarket or café, I’ll pop in earbuds, wear a cap or sunglasses – whatever helps reduce the sensory input.

It might look odd, but it helps massively. It’s like putting up a soft “do not disturb” sign for the outside world. And sometimes that’s exactly what I need to stay regulated.

Step 2: Step Back From the Chaos

At home, it’s a bit trickier. There’s always stuff calling for my attention – dishes, laundry, emails, bins to sort, curtains I still haven’t hemmed. All the “silent to-do lists” just staring at me.

When that happens, I step away. Sometimes I leave the house and work from a café. I take just one thing with me, like a post-it note with one simple task. Nothing else. That helps me focus without the weight of everything else looming.

Step 3: Choose One Thing

Once I’ve calmed the noise, I ask myself, What’s the next thing I can do? Not the full list. Not the master plan. Just one thing.

Sometimes it’s something tiny like replying to a message or setting a timer for 5 minutes to start something I’ve been avoiding. That small action creates a shift.

Remember: Celebrate It!

If I actually do that one thing, I give myself credit. I’m big on celebrating the little wins especially when my brain’s been whirring. Getting through a food shop without shutting down? That’s a win. Answering a hard email? Win.

I even write them down sometimes. It’s like building evidence that I can navigate the chaos. I just need to do it gently, in my own way.

No, You’re Not Broken

If your brain feels busy or messy or loud, you’re not broken. You just need your own kind of support. For me, that looks like sensory breaks, tiny steps, and a whole lot of grace.

Try it out. Block the noise, pick one thing, and celebrate it. Bit by bit, it helps quiet the buzz.

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Have a great week & take care,

Michelle xo