Battling Dysregulation Like a Wild Thing? 🌿

September is here, the school gates have well and truly opened once more, and for many of us that means a brand-new season of routines, transitions, and family life in full swing. If you’re anything like me, your nervous system has already been on a wild ride just in the first week or two!

I had every intention of staying in touch with you over the summer holidays, which now feel like they were AGES ago! I was planning on sharing yoga wisdom and little tools to keep us grounded. But honestly? I was battling my own dysregulation like a wild thing. It felt as though someone strapped me into a rollercoaster with a blindfold on, told me to hold onto a glass of water I wasn't allowed to spill and then threw in a few loop-the-loops for fun. (I know you'll get exactly what I mean!)

Anyhow, with my three daughters at home (my girls are now 9, 7 and 4) and two holidays we were lucky enough to go on, there was a lot of organising, washing, packing and playing to be done. And in the midst of it all, it felt like every two seconds, someone needed me. My brain turned to mush, my emotions went up and down, and I couldn’t find the space to think past the next day. So instead of forcing it, I leaned hard on my regulation tools, practiced the basics, and trusted that sending out subliminal positive vibes was enough :)

And maybe that’s what we all needed anyway: less noise, a bit of a break, less emails, fewer “shoulds,” a bit more more presence.

New Term, New Emotions

Now the school term has begun. For some of you, this may have been the first time you walked your child into reception. For others, it might have been the daunting leap into secondary school, or simply a move into a new classroom with new teachers and friends. Whatever the stage, it’s a big transition - both for our children and for us.

As mums, we are literally wired to protect our little ones. So when we wave them off at the school gate, it can feel like we’ve left part of our heart behind. Even though this is my third time doing it, it hasn’t become any easier. In fact, coming home to an “empty” house (though still bursting with things to tidy, put away or...hide in a box for later!) left me heavy-hearted.

That’s when I realised: I needed to write this. To share with you, to connect, and to remind us both that we’re not alone in these feelings.

ADHD + Dysregulation: Finding Your Balance

If you live with ADHD, dysregulation can feel like your constant companion. Emotional rollercoasters, brain fog, restlessness, exhaustion - they all come with the package. But here’s the truth I keep reminding myself: you have what you need to find your balance.

We simply need to know what the right tools to help us stay regulated and thrive. I'm not talking about doing any Instagram-perfect version of yoga (you know where everyone glides through perfectly curated sequences with serene smiles and little crop tops - and manages to do synchronized routines, while I spend the whole time wondering who planned it, how did they get their timing right, how many times did they practice.... gah). I’m talking about the real, practical, science-backed yoga that helps our ADHD brains and bodies function at their best by balancing our nervous system.

What can yoga do for ADHD Mums?

When I step onto my mat, even if it’s just for five minutes, something shifts. Here’s why (these are actual proper science-based facts):

✨ It calms the nervous system. That phrase gets tossed around a whole load, but it matters. Your nervous system is your internal weather system. ADHD brains have a harder time regulating dopamine, which makes focus and motivation tricky. When our nervous system is stuck in stress mode, it makes this challenge even worse. Calming the nervous system helps us shift into a state where our brains can use dopamine more effectively.
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✨ It lowers cortisol. The less of this stress hormone we have, the more patience - and that means less snapping at the chidren.

✨ It improves focus and working memory. That foggy brain we live with? Movement + breath cuts through it.

✨ It channels restless energy. Hyperactive brain or body? Give it somewhere to go.

✨ It builds resilience. Every time we wobble, fall out of a pose, and get back up again, we’re strengthening more than muscles.

✨ It supports better sleep. Maybe not every night (especially if little ones still wake you!), but over time it helps the body rest.

✨ And my favourite: it builds connection + community. Because practising yoga reminds us we’re not alone - we’re all here - wildflowers growing and blooming together.

In other words, yoga is the ADHD toolkit our brains didn’t come with.

My Current Practice: Wild Thing

Right now, my go-to posture is Wild Thing. The name alone makes me smile as it feels like a perfect pose for our messy, passionate, ADHD selves.

It’s a beautiful heart-opener: you flip from side plank or downward dog into a backbend that feels expansive and freeing. And if that feels too much, you can drop a knee to the mat and find a supported version. There are so many variations and the magic is finding the one that feels good for you.

Every time I practice Wild Thing, I feel like I’m reclaiming energy I thought I’d lost.

A Gentle Mindset Shift

Here’s something else I’m working on this month: consistency over perfection.

It doesn’t matter if I don’t manage an hour-long yoga session, or if my practice is messy with my children joining in, or more likely climbing over me or stealing my blocks and bolsters for a game. What matters is showing up on my mat (or floor!) even for ten minutes. Lying down on my mat, stretching in whatever way feels right, and remembering that little rituals add up.

And the thing I’m letting go of? Mum guilt. I’ve spent too long worrying if I did enough for my youngest before she started school. Is she ready? Can she manage? But the truth is: I did. She’s fabulous. She’s doing it. And that’s proof enough.

A Wildflower Reminder

I’ll leave you with one of my favourite quotes:

3 Ten-Minute Yoga Sequences for ADHD Mums

You don’t need a full class, a quiet house, or an hour carved out of your day. What you do need is something short, simple, and nourishing. These three 10-minute sequences are designed for ADHD mums like us — to help calm the chaos, release the fidgets, and bring you back to yourself.

💡 Tip: If it helps, set a timer for 10 minutes so you don’t have to think about the clock. That way, you can drop in fully and know you’ve done “enough.” Or skip the timer and just do what you can — even a few minutes counts.

1. The Calm Reset Sequence

A grounding flow to help regulate when you’re overwhelmed.

• Start seated: hand on heart, hand on belly, 5 deep breaths.
• Forward fold → Cat/Cow → Child’s Pose.
• End lying down with a gentle twist.

✨ Why it helps: Calms your nervous system, softens stress, and makes space for patience.

2. The Energy Release Sequence

Perfect for when your brain and body are buzzing.

• Shake it out (arms, legs, whole body).
• Downward Dog → Wild Thing → Bridge Pose.
• Finish in easy seated with a few breaths.

✨ Why it helps: Moves restless energy, clears brain fog, and leaves you lighter.

3. The Evening Wind-Down Sequence

A bedtime-friendly practice for mums who struggle to switch off.

• Cat/Cow → Supported Forward Fold.
• Legs Up the Wall (or sofa).
• Finish with Savasana, one hand on your heart.

✨ Why it helps: Prepares your body for rest, lowers cortisol, and gently unwinds the day.

👉 Choose the sequence you need most today. Three options, ten minutes each - that’s all you need to start feeling more balanced.

Over to You

I’d love to know: what is the Number 1 thing that interrupts your day as an ADHD Mum? What makes you feel most frustrated or guilty?

Your stories inspire me to keep creating.

With love,
Caroline x 🌸