Daily Regulation Tools Cheat Sheet

• Breathwork: Try box breathing (4-4-4-4) or longer exhales.

• Somatic Movement: Shake it out, stretch, sway, walk.

• Co-regulation: Safe people, pets, nature, music.

• Sensory Tools: Aromatherapy, weighted blanket, fidget item.

• Thought Shifts: “I am safe now.” “I don’t have to rush.” “My body knows what to do.”

DAILY PAGES (28 total)

You’ll repeat this structure for each day:

Morning Grounding

• Body scan: What am I feeling physically?

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• Emotion check-in:

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• Word for my nervous system state:

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• Today I want to support myself with:

Movement ☐ Breathwork ☐ Rest ☐ Boundaries ☐ Connection

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• Intention / mantra for today:

“I am safe to feel and heal.”

Evening Reflection

• What helped me feel regulated today?

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• What activated or dysregulated me?

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• How did I respond to that moment?

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• One thing I’m proud of today:

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What will I carry into tomorrow?

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Tracking Page (Color or Fill-In Style)

Nervous System Growth Tracker

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Color in a symbol (heart, spiral, circle) each day you feel moments of regulation or connection with your body.

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End-of-Journal Reflection

• What have I learned about my nervous system?

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• What patterns have I noticed?

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• What support tools work best for me?

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• One compassionate message I want to remember:

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Notes / drawings / extra space

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WEEKLY REFLECTION PAGE (repeat x4)

Weekly Nervous System Check-In

• This week I mostly felt: (Fight / Flight / Freeze / Fawn / Safe)

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• Moments I felt safe in my body:

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• Challenges I noticed:

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• What helped me return to regulation?

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• One thing I’ll try next week:

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