Reset Menu for Teens

What it is

Some days pile up: a loud class, a hard conversation, too many notifications, not enough sleep. Reset Menu for Teens is a calm, grown-up-looking set of quick resets written to the teen (ages 13 to 18). Instead of one long list of coping skills, the resets are sorted by how much time you have and where you are, so it's easy to pick one that actually fits the moment. Teens start with a ten-second check (wired, drained, loud head, or too much?), then choose from three menus: 2-minute resets for when you can't leave the room, 10-minute resets for when you can step away, and 30-minute resets for when you need a real one. Every reset is tagged school, bus/car, home, or my room. Two pages show what works in each place, with quiet options and simple words for asking for a break. Then teens build their own menu, cut out wallet-size "My Go-To 3" cards, and keep track of what actually helps, with nothing to keep up. Twelve phone lock-screen wallpapers (6 designs, light and dark) put a reset right where teens already look.

What's included

• Start here: what a reset is (and isn't)
• What Kind of Overloaded? A quick check: wired, drained, loud head, too much
• 2-Minute Resets (10 ideas), 10-Minute Resets (10 ideas), 30-Minute Resets (10 ideas), each tagged by place
• Resets at School + On the Way: quiet ones, step-out ones, what to say
• Resets at Home + In My Room
• My Reset Menu: build your own by time and place
• My Go-To 3: six cut-out cards, 3.5 x 2 in, one filled-in example
• What Actually Helps: a simple log, no streaks
• When a Reset Isn't Enough: when to tell a trusted adult, what to say, 988 and 911
• Keep It Going, a short note for adults, terms of use
• 12 phone wallpapers (1179 x 2556 PNG) in a zip with setup steps

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