I don’t know about you, but more and more lately I find myself overstimulated.
It’s like the chaos is closing in from every direction—on the news, on social media, even in the everyday. Everything feels too loud, too fast, too much. And the only place I can reliably find relief is when I put down my phone, take a deep breath, and root myself in rituals that create calm instead of feeding the frenzy.
Let’s be honest: that constant state of stress? That’s no way to live.
So instead of succumbing to even more upheaval, I’ve started focusing on simple, sensory-rich habits that drop my adrenaline, soothe my soul, and shift my space into something soft and supportive.
I’m writing this as much for myself as for you; because even though I know these things, sometimes I forget. Sharing them with you helps me find my way back, even when everything feels too overwhelming to think straight.
Stage One: Set the Mood
When I’m frazzled, overstimulated, or spiraling, there are a few things I know I can do that will instantly shift my energy. Think of this as a nervous system love note… made out of soft lighting, scent, sound, and sensation.
1. Put on some good music
Music is magic. It lifts us. It moves us. It rewires our energy in real time. And what you play matters—because when you’re already irritated, System of a Down might not be the vibe. But a little Dave Brubeck or Norah Jones? That’ll do.
The rhythm, the instrumentation, the tone: it’s all medicine. Choose music that calms your cells.
2. Light a candle
Scent bypasses logic and goes straight to your emotional center. Amber, vanilla, lavender… anything soft and comforting will do. Citrus can be great if you need a little mood lift.
Not into candles? Try a diffuser or a stick of incense. Let your olfactory system help regulate your nervous system.
3. Make a good drink
No, not alcohol. That actually taxes your nervous system (even if it feels relaxing in the moment). Instead, try a glass of ice water with lemon. Or a warm mug of chamomile tea. Just something soothing and hydrating that helps your body feel safe and nourished.
4. Put on something comfy
Get out of the jeans. Seriously. Reach for your comfiest lounge pants, your favorite old T-shirt, or that glorious flowy caftan that makes you feel like Mrs. Roper in the best possible way.
Ask yourself: “How do I want to feel in my body today?”
Some days it’s slouchy and soft. Some days it’s a power color and sparkly earrings. Go with the feeling – not the aesthetic.
5. Eat something fresh
When I feel blah, a bright orange or crisp apple always helps more than a processed snack. Not because I’m trying to be perfect, just because real food supports a real body.
Michael Pollan said it best: “Eat real food. Not too much. Mostly plants.” And in stressy moments, that simplicity is grounding.
6. Take a shower (or bath)
Basic? Maybe. But wildly effective.
Warm water works wonders for frazzled nervous systems. It brings you back to center, back to body, back to now. Baths are even better… bonus points if you add Epsom salts, herbs, or essential oils.
Water heals. Let it do its thing.
Stage Two: Reset Your Home
As someone with ADHD and a full plate, I know that overwhelm is the enemy. And when my space is chaotic, my brain follows. But that same ADHD means I don’t always know where to start.
Here’s the flow I use when I need to calm the space without sending myself into a shutdown spiral.
7. Floor first
Pick up whatever’s on the floor. Shoes, bags, dryer sheets, whatever landed there. A clear floor = a safer path (and fewer tripping hazards while you’re cleaning). Sweep if you’re feeling it, but “picked up” is already a win.
8. Clean one surface
Find a surface—any surface—and clear it completely. Wipe it down. Let it breathe.
This gives your brain visual rest. Clean space = calm mind.
9. Try the “Three Things Rule”
If you’re deep in executive dysfunction, the idea of “cleaning the house” can feel like trying to lasso a tornado. So don’t.
Instead, pick just three things to put away.
Not the most important. Not the most logical. Just… the first three your hand touches. That’s it.
Then, if you can, ask: “Think we can do three more?”
Before you know it, the room’s done.
The magic isn’t in the task. It’s in starting.
10. Toss the trash
Once things are picked up and put away, take out the trash. Even if it’s just a little bag from the bathroom or some wrappers from the counter. Removing trash clears stagnant energy. Always.
11. Do the dishes
Washing dishes is oddly therapeutic, especially when you’re not in the mood, but you do it anyway. The warm water, the bubbles, the repetitive motion… it’s a low-stakes meditation.
Even if you have a dishwasher, handwashing a few items can work wonders. A clean sink is like a sigh of relief for your space.
12. Change your sheets
Fresh sheets = instant serotonin.
That’s the rule. No notes.
Stage Three: Puttering Around for Peace
Once your space feels softer and your body’s more regulated, now’s the time to lean into what I lovingly call productive puttering: calming activities that make you feel connected, grounded, and soothed.
13. Get into the garden
Hands in soil = nervous system gold.
Whether it’s houseplants, herbs, or a full backyard garden, tending to plants is healing work. And yes, the science backs it up: gardening boosts dopamine and serotonin.
Plus… it just feels good.
14. Rearrange a corner
Move a chair. Swap a lamp. Restyle a shelf.
Even small changes shift the energy and give you a fresh perspective. I keep thrifted art, extra pillows, and fun decor on hand just for this purpose. It’s like playing house with your adult self.
15. Get creative
Crochet. Collage. Watercolor. Doodle.
Creativity is nervous system alchemy. It grounds your energy while letting your spirit play. There’s no right way to do it; just make something with your hands and heart.
16. Journal it out
Journaling isn’t just venting, it’s an oxytocin booster and a way to deepen your relationship with yourself. Even one page can declutter your thoughts and soothe your stress.
This is one ritual I try to do every day. I truly believe in it’s power Even just a few lines make a difference.
17. Meditate (when you’re ready)
Meditation can feel impossible when your body is buzzing. That’s why I put it last. Sometimes we need to regulate through action before we can regulate through stillness.
Try a guided meditation on YouTube or just listen to music and zone out. Start small. Even three minutes counts.
Cozy Isn’t a Luxury, It’s a Lifeline
These aren’t just feel-good habits. They’re nervous system rituals. They’re reminders that peace is something we can cultivate, even in hard times. Especially in hard times.
So if today feels like too much, start with one thing. Light a candle. Put on a playlist. Pick up three things. Wrap up in your comfiest robe and remind yourself: you are allowed to feel good in your own space.
You don’t have to earn it.
You just have to begin.
Which one will you try first? Or did I miss one of your favorite cozy cures? Tell me below—I’d love to hear it.
Want more softness in your life?
If this post felt like a little exhale, I’d love to share my free Soft Life Guide with you.
It includes a gentle journaling prompt, a calming ritual, and a few simple practices to help you slow down and reconnect with your magic.
Thank you on so many levels.
Lovely Gina, thank you. Thank you for this. Thank you for writing in such a way that we can hear your soothing voice. Exactly what I needed to hear/read in this moment. My word of the year is ‘noticing’ and hand to my heart, pinky swear, as I began to read your latest, I noticed a rustling in the bush outside my window. As I looked closer, I noticed a nest and then a bird. I have a nest, a beautiful, peaceful sweet nest right out my window!! I’ve been working hard building my backyard resistance garden and haven’t been sitting here by the window. My first ‘real’ garden is in (and it is glorious) and now I can take a little more time to sit and notice. I’ll be making a conscious effort to embrace these calming/soothing rituals you’ve listed. They are practical and just reading them brought a sense of calm to my being. Thank you. Thank you.