I’ve just released video 4 with free cognitive exercises that may be useful for your writing and daily focus.
It’s a brief hand-brain routine that activates both hemispheres and supports coordination, memory, and concentration. These exercises are especially helpful if you live with ADHD-type symptoms, are interested in regulating your nervous system, or would like your brain to work faster.
We start by warming up the hands and activating sensory areas of the brain. From there, we move into a sequence of focused exercises. These coordinated, alternating movements ask the brain to track order, direction, and rhythm while managing both hands at once. That combination trains attention, working memory, mental flexibility, and the ability to switch between tasks without getting stuck (something people living with ADHD symptoms, including me, are very familiar with).
Just as helpful as these exercises are for managing ADHD symptoms, they are really helpful for regulating your nervous system. I personally got great results from these exercises when it comes to regulating my nervous system, and I hope they will be just as helpful for you. Given the amount of stress we are all facing, this is becoming increasingly important to focus on.
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We finish with tapping and bilateral stimulation, which is a simple way to engage both sides of the body, activate the parasympathetic nervous system, reduce internal tension, and re-establish a sense of grounding and safety. It’s a practical tool you can also use during the day when stress or overwhelm starts to build or you need a reset between tasks.
This free lesson is for educational purposes only and is not medical or psychological advice, of course. Please listen to your body, skip any movement that feels wrong for you, and speak with your health-care provider about whether those movements are okay for you to incorporate.
If you choose to do these exercises daily for at least 30 days, you’ll likely notice a similar impact to the one I noticed, which includes better attention, advanced information processing, improved memory, the ability to move more easily between tasks, and, most important for me, a better-regulated nervous system. In my opinion, it’s a simple way to invest in mental clarity now and in long-term brain health.
Once you’ve tried it, I’d be interested to hear what you notice, especially around focus, ease of starting work, and the impact on your nervous system. If you feel like it, please leave those thoughts in the comments under the video.
Try this hand–brain routine here.
Take care,
Kristina Safarova
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