Tool · Self-Regulation

Check in with yourself

Name the state. Then choose a reset. Awareness comes first.

Today

Energy3

Stress3

Focus3

Mood3

Quick resets

Mindfulness

Pick a technique. Set a length. Sit with it.

4-4-4-4

Equal in / hold / out / hold. Calms the nervous system fast.

Ready

2:00

60-second cold reset

Splash cold water on your face 3x, slowly. Or step outside and breathe through your nose for 60 seconds. Activates the dive reflex — drops heart rate fast.

2-minute grounding

Name 5 things you see, 4 you hear, 3 you can touch, 2 you smell, 1 you taste. Slow your eyes between each. Pulls you out of your head.

Reminders

A nudge to rate your energy, stress, focus, and mood.