‘pinch Out’ Tool - Great For Gaining Perspective

Being an adult with dyslexia can feel like a never-ending puzzle. You have moments of brilliance where ideas flow, then times when your thoughts scatter like leaves in a gust of wind. This episode offers a simple visual tool to centre yourself when the world spins too fast.

We explore ways to step back into perspective and remind ourselves to be kind, even when our minds are all over the place. We also chat about how a bit of self-love can boost creativity and help you refocus. Here’s a short overview of what we covered and how you can put it into action.

Why Our Minds Race

Living with dyslexia, it’s common to juggle multiple threads of thought at once. You might start a new idea before finishing the last one. This mental shuffle can leave you drained, even if you haven’t done anything physical.

In the podcast, we talk about how easy it is to slip into overwhelm if these thoughts stay unmanaged. Recognising this can help you spot when you need a quick break and a shift in perspective.

A Simple Visual Tool

There’s a technique that can ground you in seconds. It’s like taking a snapshot of your current mental state and holding it out in front of you. This space between you and your thoughts is what you need to regroup.

“Being an Adult with Dyslexia can be challenging. My mind runs off in 1000 directions, but here is a visual tool I love to use to step back into my perspective and show myself a little bit of love.”

It starts by drawing or jotting down whatever is on your mind. The act of visualising your thoughts on a page makes them more concrete and less chaotic. You see how everything connects or doesn’t connect, and that sense of control creeps back in.

Stepping Back Into Perspective

If you’re feeling anxiety build, take a mini time-out. Use the visual map you’ve created to sort your priorities. Circle the tasks that need quick attention, and draw arrows where items overlap.

Ask yourself: Is this truly urgent, or can it wait? How does this tie into something I deeply care about? Sometimes that awareness is all it takes to breathe again and return to what matters.

• Take a breath and notice which thoughts dominate
• Label each idea with simple words or brief sentences
• Group similar tasks together
• Identify what can be delegated or dropped

Showing Yourself Some Love

We spend so much time in our busy heads that we forget to care for ourselves. A big theme in this episode is kindness. You might go easy on friends, but you’re often harsh on yourself.

Instead, imagine you’re speaking to a dear mate who struggles with the same mental race. You’d encourage them to slow down, laugh at the chaos sometimes, and remember that nothing is wrong with having a messy mind. That moment of compassion might be the difference between meltdown and breakthrough.

Bringing It All Together

When you pause to map your thoughts, you create room to breathe. You remind yourself that you can handle things one step at a time. This renewed perspective leads to calmer days and moments of reflection. The best part is you can do this anywhere, any time, even if it’s just a quick scribble on a sticky note.

• Visual mapping creates clarity
• Self-kindness wards off overwhelm
• Perspective shifts lead to better decisions
• Small steps are more sustainable than big leaps

If you’d like to dive deeper into these insights, listen to the full episode at the top of this page. You’ll hear real-life examples of how small shifts and a friendly approach to your own brain can make a world of difference.