The Daily Reconnect

I cover a guided neurodivergent somatic practice designed specifically for when you cannot read your internal body signals. I offer alternatives to emotional labeling by using external temperature, physical pressure, and neutral feedback. I walk through a short self-care exercise that avoids the demand to identify complex emotions. I explain how to use your hands, jaw, chest, and feet and other methods (external or internal) to gather simple sensation data without the pressure to feel something specific.

0:00 Introduction to the self-care practice

0:53 Who this check-in is designed for

1:34 Starting practice by finding a comfortable starting position

9:25 Connecting to the companion strategy episode

This show is available as a video on YouTube and Spotify. The audio you are hearing in strategy episodes is taken from the video version, which is recorded both inside and outside, and why there are some changes in the microphone quality.

• Neurodivergent coaching (1:1): https://jendehaan.com/coaching
• Group Programs: https://jendehaan.com/offscript/ (introductory program coming soon, check site for other options in future)
• Newsletter signup: https://jendehaan.com/newsletters
• Wired Divergent videos: https://youtube.com/@jendehaan
• Resources and blog posts: https://jendehaan.com

• Like this episode or show and want more? Support us with a one-time tip: https://learn.improvupdate.com/products/support
• We love our podcast host Capitvate.fm! Contact to ask me anything, anytime. You can support the shows by signing up with Captivate here: https://www.captivate.fm/signup?ref=yzjiytz
• We have our newsletters on Kit.com. We also have our tip form with them, and sell products on their platform. Easy, and they don't take a cut! Check Kit out and support the show using this: https://partners.kit.com/ijdkivtf8ndd
• Transcriptions by MacWhisper. I use and love the Pro version (subscription free!) - you can get it too using this link: https://gumroad.com/a/20303251/ivpqk
• Schedule posts? We use Metricool (reasonable for multiple accounts/brands/shows). Support us using our link: https://f.mtr.cool/VZBOZR

This podcast was created, written, and is hosted by Jen deHaan. Jen has certifications related to healthy communities (Tufts University Friedman School of Nutrition Science and Policy), nervous system regulation and soon teacher training certification on community resilience. She has a BFA in teaching creative arts to adults. You can find her full bio here.

This podcast was made in British Columbia, Canada by Jen deHaan.

I respectfully acknowledge that I live and work on the unceded traditional territory of the Coast Salish peoples, and honour the homelands of the Qualicum First Nation and the Snaw-naw-as First Nation, as well as the ties of the Snuneymuxw and K'ómoks First Nations. I would like to express gratitude to these and all First Nations for their continued stewardship of these lands and waters where I create these episodes.

Wired Divergent is for educational and informational purposes only and is not a substitute for professional medical, psychological, or therapeutic advice. If you're in crisis or need clinical support, please reach out to a qualified professional.

Crisis & Support Resources: https://jendehaan.com/mental-health-resources

Full Disclaimer: https://jendehaan.com/disclaimer

This is a five-minute nervous system reset you can do at your desk, in a bathroom, in a meeting room you ducked into, outdoors, wherever you happen to be during your workday. Everything here can be done from this regulation practice without anyone around you noticing.

This show is available as a video on YouTube and Spotify. The audio you are hearing in strategy episodes is taken from the video version, which is recorded both inside and outside, and why there are some changes in the microphone quality.

• Neurodivergent coaching (1:1): https://jendehaan.com/coaching
• Group Programs: https://jendehaan.com/offscript/ (introductory program coming soon, check site for other options in future)
• Newsletter signup: https://jendehaan.com/newsletters
• Wired Divergent videos: https://youtube.com/@jendehaan
• Resources and blog posts: https://jendehaan.com

• Like this episode or show and want more? Support us with a one-time tip: https://learn.improvupdate.com/products/support
• We love our podcast host Capitvate.fm! Contact to ask me anything, anytime. You can support the shows by signing up with Captivate here: https://www.captivate.fm/signup?ref=yzjiytz
• We have our newsletters on Kit.com. We also have our tip form with them, and sell products on their platform. Easy, and they don't take a cut! Check Kit out and support the show using this: https://partners.kit.com/ijdkivtf8ndd
• Transcriptions by MacWhisper. I use and love the Pro version (subscription free!) - you can get it too using this link: https://gumroad.com/a/20303251/ivpqk
• Schedule posts? We use Metricool (reasonable for multiple accounts/brands/shows). Support us using our link: https://f.mtr.cool/VZBOZR

This podcast was created, written, and is hosted by Jen deHaan. Jen has certifications related to healthy communities (Tufts University Friedman School of Nutrition Science and Policy), nervous system regulation and soon teacher training certification on community resilience. She has a BFA in teaching creative arts to adults. You can find her full bio here.

This podcast was made in British Columbia, Canada by Jen deHaan.

I respectfully acknowledge that I live and work on the unceded traditional territory of the Coast Salish peoples, and honour the homelands of the Qualicum First Nation and the Snaw-naw-as First Nation, as well as the ties of the Snuneymuxw and K'ómoks First Nations. I would like to express gratitude to these and all First Nations for their continued stewardship of these lands and waters where I create these episodes.

Wired Divergent is for educational and informational purposes only and is not a substitute for professional medical, psychological, or therapeutic advice. If you're in crisis or need clinical support, please reach out to a qualified professional.

Crisis & Support Resources: https://jendehaan.com/mental-health-resources

Full Disclaimer: https://jendehaan.com/disclaimer

This is a grounding practice built for shutdown, the offline and quiet state where everything has become a lot and even small routine things feel impossible. The practice asks for almost nothing from you. You can stay lying down, seated, standing at a desk, or wherever you already are, with your eyes open or closed. Nothing has to change, and you can stay exactly as you are the whole time.

• This practice is for shutdown states, when your system has gone offline and small tasks feel impossible.
• There is nothing you have to do, and you can stay in whatever position you're already in.
• The air on your skin, its temperature, and the texture of the surface under you are accessible exteroceptive starting points.
• If your body wants more input, pushing your palms into a wall, a doorframe, or your own lap adds pressure you can adjust as you go.
• Your nervous system was doing something the whole time, even when nothing felt like it shifted.

00:00 Intro and safety reminder

00:53 Who this practice is for: shutdown and overwhelm

01:19 Practice

05:50 Returning your attention to the room

06:26 Closing reflection on what your nervous system was doing

06:37 Where to find more resources

This show is available as a video on YouTube and Spotify. The audio you are hearing in strategy episodes is taken from the video version, which is recorded both inside and outside, and why there are some changes in the microphone quality.

• Neurodivergent coaching (1:1): https://jendehaan.com/coaching
• Group Programs: https://jendehaan.com/offscript/ (introductory program coming soon, check site for other options in future)
• Newsletter signup: https://jendehaan.com/newsletters
• Wired Divergent videos: https://youtube.com/@jendehaan
• Resources and blog posts: https://jendehaan.com

• Like this episode or show and want more? Support us with a one-time tip: https://learn.improvupdate.com/products/support
• We love our podcast host Capitvate.fm! Contact to ask me anything, anytime. You can support the shows by signing up with Captivate here: https://www.captivate.fm/signup?ref=yzjiytz
• We have our newsletters on Kit.com. We also have our tip form with them, and sell products on their platform. Easy, and they don't take a cut! Check Kit out and support the show using this: https://partners.kit.com/ijdkivtf8ndd
• Transcriptions by MacWhisper. I use and love the Pro version (subscription free!) - you can get it too using this link: https://gumroad.com/a/20303251/ivpqk
• Schedule posts? We use Metricool (reasonable for multiple accounts/brands/shows). Support us using our link: https://f.mtr.cool/VZBOZR

This podcast was created, written, and is hosted by Jen deHaan. Jen has certifications related to healthy communities (Tufts University Friedman School of Nutrition Science and Policy), nervous system regulation and soon teacher training certification on community resilience. She has a BFA in teaching creative arts to adults. You can find her full bio here.

This podcast was made in British Columbia, Canada by Jen deHaan.

I respectfully acknowledge that I live and work on the unceded traditional territory of the Coast Salish peoples, and honour the homelands of the Qualicum First Nation and the Snaw-naw-as First Nation, as well as the ties of the Snuneymuxw and K'ómoks First Nations. I would like to express gratitude to these and all First Nations for their continued stewardship of these lands and waters where I create these episodes.

Wired Divergent is for educational and informational purposes only and is not a substitute for professional medical, psychological, or therapeutic advice. If you're in crisis or need clinical support, please reach out to a qualified professional.

Crisis & Support Resources: https://jendehaan.com/mental-health-resources

Full Disclaimer: https://jendehaan.com/disclaimer

This is a five minute guided temperature awareness practice. Standard body scans ask you to find sensations that some neurodivergent people genuinely cannot locate, and that gap can make the whole exercise feel useless. Temperature gives you something concrete to work with. We move through the hands, feet, forehead, chest, and stomach, and at each region we check two things: whether the temperature is warm, cool, or neutral, and whether it feels pleasant, unpleasant, or neutral. Neutral counts as a real answer, and noticing nothing counts too. The external regions like your hands and the air on your forehead are a legitimate place to stay, and a single check-in can build into more capacity with daily repetition.

• Temperature is one of the most accessible interoceptive starting points when body scans give you nothing to work with.
• At each body region you can notice two separate things: the temperature itself, and whether it feels pleasant, unpleasant, or neutral.
• Neutral is valid information, and noticing nothing at all is also valid information.
• External sensations like the temperature of your hands or the air on your forehead are a legitimate entry point you can stay with for as long as you want.
• Daily repetition is how one short check-in turns into more familiarity with your own signals over time.

00:00 Intro and safety reminder

00:53 What temperature awareness is and why it works for low interoception

01:23 Practice

04:59 Returning your attention to the room

05:45 Why external sensations are a legitimate place to stay

06:29 Where to find more resources

This show is available as a video on YouTube and Spotify. The audio you are hearing in strategy episodes is taken from the video version, which is recorded both inside and outside, and why there are some changes in the microphone quality.

• Neurodivergent coaching (1:1): https://jendehaan.com/coaching
• Group Programs: https://jendehaan.com/offscript/ (introductory program coming soon, check site for other options in future)
• Newsletter signup: https://jendehaan.com/newsletters
• Wired Divergent videos: https://youtube.com/@jendehaan
• Resources and blog posts: https://jendehaan.com

• Like this episode or show and want more? Support us with a one-time tip: https://learn.improvupdate.com/products/support
• We love our podcast host Capitvate.fm! Contact to ask me anything, anytime. You can support the shows by signing up with Captivate here: https://www.captivate.fm/signup?ref=yzjiytz
• We have our newsletters on Kit.com. We also have our tip form with them, and sell products on their platform. Easy, and they don't take a cut! Check Kit out and support the show using this: https://partners.kit.com/ijdkivtf8ndd
• Transcriptions by MacWhisper. I use and love the Pro version (subscription free!) - you can get it too using this link: https://gumroad.com/a/20303251/ivpqk
• Schedule posts? We use Metricool (reasonable for multiple accounts/brands/shows). Support us using our link: https://f.mtr.cool/VZBOZR

This podcast was created, written, and is hosted by Jen deHaan. Jen has certifications related to healthy communities (Tufts University Friedman School of Nutrition Science and Policy), nervous system regulation and soon teacher training certification on community resilience. She has a BFA in teaching creative arts to adults. You can find her full bio here.

This podcast was made in British Columbia, Canada by Jen deHaan.

I respectfully acknowledge that I live and work on the unceded traditional territory of the Coast Salish peoples, and honour the homelands of the Qualicum First Nation and the Snaw-naw-as First Nation, as well as the ties of the Snuneymuxw and K'ómoks First Nations. I would like to express gratitude to these and all First Nations for their continued stewardship of these lands and waters where I create these episodes.

Wired Divergent is for educational and informational purposes only and is not a substitute for professional medical, psychological, or therapeutic advice. If you're in crisis or need clinical support, please reach out to a qualified professional.

Crisis & Support Resources: https://jendehaan.com/mental-health-resources

Full Disclaimer: https://jendehaan.com/disclaimer

Your body is already bracing for a conversation that hasn't started yet. This 5-minute guided resourcing practice helps you regulate your nervous system before a meeting, phone call, or any interaction your body is anticipating. Resourcing is a skill from the Community Resilience Model (CRM) that uses a positive memory, person, place, or activity to shift your nervous system toward steadiness before you need it. In this guided practice, you'll ground yourself by noticing physical contact with surfaces around you, bring a resource to mind, track what happens in your body, and anchor that sensation so it's available to you during the conversation itself. No breathwork, no visualization, no sitting still with your eyes closed required.

This is an educational self-care practice. You know your body better than anyone, so modify or skip anything that doesn't work for you.

This show is available as a video on YouTube and Spotify. The audio you are hearing in strategy episodes is taken from the video version, which is recorded both inside and outside, and why there are some changes in the microphone quality.

• Neurodivergent coaching (1:1): https://jendehaan.com/coaching
• Group Programs: https://jendehaan.com/offscript/ (introductory program coming soon, check site for other options in future)
• Newsletter signup: https://jendehaan.com/newsletters
• Wired Divergent videos: https://youtube.com/@jendehaan
• Resources and blog posts: https://jendehaan.com

• Like this episode or show and want more? Support us with a one-time tip: https://learn.improvupdate.com/products/support
• We love our podcast host Capitvate.fm! Contact to ask me anything, anytime. You can support the shows by signing up with Captivate here: https://www.captivate.fm/signup?ref=yzjiytz
• We have our newsletters on Kit.com. We also have our tip form with them, and sell products on their platform. Easy, and they don't take a cut! Check Kit out and support the show using this: https://partners.kit.com/ijdkivtf8ndd
• Transcriptions by MacWhisper. I use and love the Pro version (subscription free!) - you can get it too using this link: https://gumroad.com/a/20303251/ivpqk
• Schedule posts? We use Metricool (reasonable for multiple accounts/brands/shows). Support us using our link: https://f.mtr.cool/VZBOZR

This podcast was created, written, and is hosted by Jen deHaan. Jen has certifications related to healthy communities (Tufts University Friedman School of Nutrition Science and Policy), nervous system regulation and soon teacher training certification on community resilience. She has a BFA in teaching creative arts to adults. You can find her full bio here.

This podcast was made in British Columbia, Canada by Jen deHaan.

I respectfully acknowledge that I live and work on the unceded traditional territory of the Coast Salish peoples, and honour the homelands of the Qualicum First Nation and the Snaw-naw-as First Nation, as well as the ties of the Snuneymuxw and K'ómoks First Nations. I would like to express gratitude to these and all First Nations for their continued stewardship of these lands and waters where I create these episodes.

Wired Divergent is for educational and informational purposes only and is not a substitute for professional medical, psychological, or therapeutic advice. If you're in crisis or need clinical support, please reach out to a qualified professional.

Crisis & Support Resources: https://jendehaan.com/mental-health-resources

Full Disclaimer: https://jendehaan.com/disclaimer

Functional freeze and ADHD paralysis look almost identical from the outside, but they involve completely different biological mechanisms, and fixing one the wrong way can make the other worse. This episode breaks down how to tell which kind of stuck you're actually in and what to try for each.

If you've ever googled "why can't I move" while lying in that same spot on the couch, you might already know that the standard advice (make a list, start small, go outside) doesn't seem to help. That's because functional freeze is a nervous system shutdown response driven by cumulative stress, while ADHD paralysis is an executive function overload in the prefrontal cortex. They feel different on the inside, they respond to different strategies, and applying the wrong one can actually increase the threat signal or starve your brain of the stimulation it needs.

This episode covers the biology behind each state, how interoception challenges make self-assessment harder for neurodivergent people, external markers you can use instead of internal check-ins, and specific approaches grounded in the Community Resilience Model (CRM) for each state. If you're AuDHD and experience both at the same time, that's covered too.

Also, the Polyvagal Theory often mentions these states, and this biology, but a lot of that has come into scientific scrutiny. The theory is also has significant problems around neuro-inclusivity. You can find out more information on that here: https://jendehaan.com/blog/is-polyvagal-theory-debunked-2026/

TIP: If this helps you, put this video on 1.5 or 2x speed using the toggle on the screen! I speak at a cadence where this video should still be legible at a faster speed.

0:00 I thought being stuck was one problem

2:29 What is Wired Divergent

3:10 What actually happens during functional freeze

6:48 What ADHD paralysis looks like in the brain

10:18 Why the wrong strategy makes things worse

11:24 Interoception and why "check in with your body" can feel fake

13:06 External markers for telling the two states apart

14:41 When both states fire at the same time (AuDHD)

16:27 What to try when you can't tell which state you're in

18:40 CRM strategies for freeze

20:19 Strategies for ADHD paralysis

22:24 The question that might help you figure it out

Short Stack & Dr. Crepes.

• Article for this episode: https://jendehaan.com/blog/functional-freeze-vs-adhd-paralysis/
• Show notes and blog posts: https://jendehaan.com
• Podcast version: https://jendehaan.com/wired-divergent
• Newsletter signup: https://jendehaan.com/newsletters
• Trauma Resource Institute (CRM): https://www.traumaresourceinstitute.com/
• Interoception accuracy study: https://pmc.ncbi.nlm.nih.gov/articles/PMC11842156/
• Autism and ADHD shared pathways: https://childmind.org/blog/new-study-finds-novel-link-between-shared-brain-gene-patterns/

This show is available as a video on YouTube and Spotify. The audio you are hearing in strategy episodes is taken from the video version, which is recorded both inside and outside, and why there are some changes in the microphone quality.

• Neurodivergent coaching (1:1): https://jendehaan.com/coaching
• Group Programs: https://jendehaan.com/offscript/ (introductory program coming soon, check site for other options in future)
• Newsletter signup: https://jendehaan.com/newsletters
• Wired Divergent videos: https://youtube.com/@jendehaan
• Resources and blog posts: https://jendehaan.com

• Like this episode or show and want more? Support us with a one-time tip: https://learn.improvupdate.com/products/support
• We love our podcast host Capitvate.fm! Contact to ask me anything, anytime. You can support the shows by signing up with Captivate here: https://www.captivate.fm/signup?ref=yzjiytz
• We have our newsletters on Kit.com. We also have our tip form with them, and sell products on their platform. Easy, and they don't take a cut! Check Kit out and support the show using this: https://partners.kit.com/ijdkivtf8ndd
• Transcriptions by MacWhisper. I use and love the Pro version (subscription free!) - you can get it too using this link: https://gumroad.com/a/20303251/ivpqk
• Schedule posts? We use Metricool (reasonable for multiple accounts/brands/shows). Support us using our link: https://f.mtr.cool/VZBOZR

This podcast was created, written, and is hosted by Jen deHaan. Jen has certifications related to healthy communities (Tufts University Friedman School of Nutrition Science and Policy), nervous system regulation and soon teacher training certification on community resilience. She has a BFA in teaching creative arts to adults. You can find her full bio here.

This podcast was made in British Columbia, Canada by Jen deHaan.

I respectfully acknowledge that I live and work on the unceded traditional territory of the Coast Salish peoples, and honour the homelands of the Qualicum First Nation and the Snaw-naw-as First Nation, as well as the ties of the Snuneymuxw and K'ómoks First Nations. I would like to express gratitude to these and all First Nations for their continued stewardship of these lands and waters where I create these episodes.

Wired Divergent is for educational and informational purposes only and is not a substitute for professional medical, psychological, or therapeutic advice. If you're in crisis or need clinical support, please reach out to a qualified professional.

Crisis & Support Resources: https://jendehaan.com/mental-health-resources

Full Disclaimer: https://jendehaan.com/disclaimer

The podcast is getting a new name, and branching out to some more hands-on, useful resistance topics. Resisting in the garden (including balconies and indoors!) and kitchen, while protecting your mind. This is resistance.

So now this show is also going to help you eat during these wild times.

If you're Canadian, this one is especially for you!

Check out this quick note about what is happening with the show.

It's Friday Focus! Today we'll focus on memories that resonate with our identity, which can be used as one way to reconnect with the present when feeling dissociated or disconnected. The soundscape is from the forest behind my house. Enjoy the rain and ravens in the distance as we focus on the parts of our identity we value the most.

Find my latest show on nervous system regulation here: https://jendehaan.com/wired-divergent or wherever you're getting this podcast.

This podcast series was created, written, edited, produced and is hosted by a human, Jen deHaan.

Music and SFX are licensed for our use and made by humans, or taken/made in-house by humans.

Jen has a Certificate of Graduate Studies in Developing Healthy Communities: Nutrition, Behavior, and Physical Activity from Tufts University, a degree in adult education in the arts, and various certifications and experience in group fitness instruction and nervous system regulation.

Artwork, logo, and graphics: Jen deHaan.

More show info/contact: jendehaan.com

Made and produced by Jen deHaan in British Columbia, Canada.

Disclaimer: Educational content. Not medical advice.

The content provided in this podcast is for informational and educational purposes only and does not constitute medical advice, diagnosis, or treatment. This podcast is not a substitute for professional mental health services, therapy, counselling, or medical care. The views expressed are personal opinions and experiences, and individual results may vary. If you have specific mental health concerns, please consult with qualified healthcare professionals.

Mentioned in this episode:

Wired Divergent

Find the new show wherever you get your podcasts, or at https://jendehaan.com/wired-divergent

Let's go outdoors (if possible) to ground ourselves in nature for an exercise that targets the vagus nerve. Hear the rainy forest and ravens behind my studio as you activate the vagus nerve pathway in this grounding vagal exercise that promotes both safety and connection.

You can do this exercise indoors or out, standing or seated -- or while walking.

Find my latest show on nervous system regulation here: https://jendehaan.com/wired-divergent or wherever you're getting this podcast.

This podcast series was created, written, edited, produced and is hosted by a human, Jen deHaan.

Music and SFX are licensed for our use and made by humans, or taken/made in-house by humans.

Jen has a Certificate of Graduate Studies in Developing Healthy Communities: Nutrition, Behavior, and Physical Activity from Tufts University, a degree in adult education in the arts, and various certifications and experience in group fitness instruction and nervous system regulation.

Artwork, logo, and graphics: Jen deHaan.

More show info/contact: jendehaan.com

Made and produced by Jen deHaan in British Columbia, Canada.

Disclaimer: Educational content. Not medical advice.

The content provided in this podcast is for informational and educational purposes only and does not constitute medical advice, diagnosis, or treatment. This podcast is not a substitute for professional mental health services, therapy, counselling, or medical care. The views expressed are personal opinions and experiences, and individual results may vary. If you have specific mental health concerns, please consult with qualified healthcare professionals.

Mentioned in this episode:

Wired Divergent

Find the new show wherever you get your podcasts, or at https://jendehaan.com/wired-divergent

Mondays are now Monday Motivation. What?!

The podcast is reorganizing a bit, while "being the same thing." On Mondays I will share a message to help stay motivated to fight the good fight.

Wednesday will offer an episode recorded in nature to help ground you. And Friday will offer an opportunity to reflect to help you reconnect with reality.

So, today for Monday Motivation, we explore the space between recognition of a problem, and action. That space is where many of us might find ourselves today.

Find my latest show on nervous system regulation here: https://jendehaan.com/wired-divergent or wherever you're getting this podcast.

This podcast series was created, written, edited, produced and is hosted by a human, Jen deHaan.

Music and SFX are licensed for our use and made by humans, or taken/made in-house by humans.

Jen has a Certificate of Graduate Studies in Developing Healthy Communities: Nutrition, Behavior, and Physical Activity from Tufts University, a degree in adult education in the arts, and various certifications and experience in group fitness instruction and nervous system regulation.

Artwork, logo, and graphics: Jen deHaan.

More show info/contact: jendehaan.com

Made and produced by Jen deHaan in British Columbia, Canada.

Disclaimer: Educational content. Not medical advice.

The content provided in this podcast is for informational and educational purposes only and does not constitute medical advice, diagnosis, or treatment. This podcast is not a substitute for professional mental health services, therapy, counselling, or medical care. The views expressed are personal opinions and experiences, and individual results may vary. If you have specific mental health concerns, please consult with qualified healthcare professionals.

Mentioned in this episode:

Wired Divergent

Find the new show wherever you get your podcasts, or at https://jendehaan.com/wired-divergent