1-Week Class • Tools for Emotional Regulation
Sensory Strategies for ADHD
Module 1 • A simple, supportive 5-day class to help you build regulation tools that actually work
Designed for ADHD brains: clear steps, short lessons, and practical tools you can try right away without information overload.
5 short lessons
1 week of support
Practical strategies
Welcome to Your 1-Week Class
Over the next 5 days, you'll move through short, focused lessons that help you understand nervous system regulation and use sensory tools to support attention, emotions, calm, and energy.
What you'll gain
  • Improve your attention
  • Better manage your emotions
  • Access more self-calm
  • Increase your energy
How to use this class
  • Complete one lesson per day for 5 days
  • Keep each day simple and focused
  • Pause, replay, or revisit anytime
  • Use the workbook section below to reflect and experiment as you go
Your week at a glance
Day 1: Nervous system basics
Day 2: Notice what your body already does
Day 3: Why “just calm down” does not work
Day 4: Learn practical sensory strategies
Day 5: Build your personal tool kit + workbook support
This 1-week class is part of your broader Tools for Emotional Regulation training library. Keep it light: watch, notice, practice, repeat.
Day 1 • ADHD & Your Nervous System
Video #1 : Sensory Strategies for ADHD
What is "nervous system regulation" and why does it matter for ADHD?
In this lesson, we'll look at how regulation impacts focus, energy, and emotions — and why regulation can be especially tricky for ADHD brains.
DAY 2
You're Already Using Sensory Strategies
Recognize what your body is already doing so you can build from what works.
Your body is wise. Yes, that includes those of us with ADHD. It is always trying to help you find balance so you can function.
Today you'll learn how your body is already doing this through sensory strategies and how you can build on that foundation intentionally.
Video #2: Your Body Is Wise (Yep, Even If You Have ADHD!)
Your body is already using sensory strategies, even if you have not been aware of it. When you understand the ways you are already using sensory strategies, it becomes easier to leverage them with intention.
DAY 3
Why You Can't “Just Calm Down”
Understand why bottom-up support is often more effective than thinking your way into regulation.
Has anyone ever told you to "calm down" when you were upset? Was it effective, or just really annoying?
Being asked to "calm down" or "focus" means being asked to use thinking to change your nervous system state — and that is not effective for most of us.
Today's lesson explains the difference between top-down and bottom-up strategies. Both matter, but one is often the clear winner when you need quick, practical support.
Video 3: Why You Can't "Just Calm Down"
In the earlier lessons, we explored why nervous system regulation matters, especially for ADHD.
Now we'll focus on the tools that support regulation and why sensory strategies are some of the most effective.
DAY 4
It's Time to Learn the Strategies
Build your understanding of the sensory systems and discover practical options to try.
If you are like me, this may be the lesson you wanted to see first. There was a reason for the sequence — the earlier lessons helped build the foundation.
The intro hopefully helped you understand why these tools matter for ADHD and how they work. Now we are ready to get into the practical heart of the training.
Video 4: Learning the Strategies
Today we'll look at 3 different sensory systems — the vestibular, proprioceptive, and tactile systems — and how input to these systems can have a big impact on regulation.
You'll build on the strategies you already use and discover new options to help you focus, calm down, get energy, and manage emotions.
DAY 5
Build Your Personal Sensory Tool Kit
Bring everything together and identify what works best for your own nervous system.
This lesson is all about you. Every body is different, and today’s training focuses on how to become a student of your own body.
Discover which sensory strategies work best for you and how to use them day to day to make life with ADHD a little smoother.
Workbook Section
Use your workbook alongside this 1-week class to reflect, experiment, and track what supports your focus, calm, energy, and emotional regulation.
  • Notice your patterns
  • Record strategies you try
  • Track what helps and when
  • Build your personalized regulation plan
Free Fillable Sensory Log
If you would like a free fillable sensory log to support your practice during the week, click below and it will be emailed to you.
A simple way to move through the week
Try one lesson each day, jot down one thing you noticed, and choose one strategy to test before moving on. Small steps count.
Video 5: Building YOUR Sensory Tool Kit!
In the previous lessons, you learned how to apply sensory strategies to real life. Now it is time to practice in a way that fits your needs.
I'll share examples of using sensory tools to help with brain fog, sleep troubles, overwhelm, and anxiety.
You can use the workbook and the free sensory log together to track what you try and the impact it has over time.