Have you ever been right in the middle of a conversation—and then, poof—your mind just goes completely blank?
It happened to me recently during a meeting.
I was supposed to say something. I knew I had something to contribute. But when it was my turn to speak, my brain said:
“What am I going to say??”
...and then? Nothing. 😳
My mind went blank. Completely empty. And I just sat there, probably blinking too fast, looking like I had a thought—when I really didn’t.
Just me?
I don’t think so. Haha!
This has actually happened to me more times than I can count—mid-conversation, in group discussions, even during one-on-ones. Someone asks a question, and suddenly, it's like someone hit the "off" switch in my brain.
There’s a moment of silence, and I want to fill it—but I just can't think of what to say. It’s like my brain took a short vacation and forgot to tell me.
So of course, being the curious (and slightly frustrated) person I am, I started wondering:
Why does this happen?
Turns out, our brain is actually trying to protect us in those moments. Weird, right?
When we feel socially uncomfortable or threatened—even if the threat is just potential embarrassment—our brain can trigger the fight-or-flight response. That means blood rushes away from our prefrontal cortex (the thinking part of the brain) and into our body to prepare for "action."
Which is great if you're running from a tiger.
Not so helpful when you’re just trying to remember what you were going to say on a Zoom call.
Sometimes, I blame it on hormones. Menopause, to be specific. I’ve read that forgetfulness is one of the symptoms women experience—and honestly, I believe it. (I even read something helpful recently… but now I can’t remember where. See? Mind betrayal again!)
But I did remember one thing—and it’s a game-changer.
Let me introduce you to the 3-3-3 Reset Technique. This little trick helps when your mind goes blank and you feel yourself freezing up.
The 3-3-3 Reset Technique
1. Breathe:
Take three slow, deep breaths.
This calms your nervous system and signals to your body: “Hey, we’re safe here. No tigers.”
It also helps get blood flowing back to your brain so you can think again.
2. Notice:
Name three things you can see around you.
It can be anything: a cup, a light fixture, the person across from you.
This grounds you in the present moment and helps interrupt that anxiety spiral.
3. Share:
Use one of these three easy phrases to re-enter the conversation without pressure:
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“That’s such an interesting point. It reminds me of…”
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“I’m curious to hear more about what you just mentioned about…”
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“Actually, I had a similar experience when…”
What I love about this technique is that it doesn’t expect you to be brilliant. It just gives your brain a little structure to grab onto so you can climb out of that blank space.
Because honestly? We’re all human.
And sometimes, our brains do weird stuff.
The good news is—we don’t have to stay stuck.
We just need to pause, breathe, notice, and have a few helpful phrases ready.
Next time your brain blanks out… try the 3-3-3 reset. You’ve got this.
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