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?

• What activated or dysregulated me?

• How did I respond to that moment?

• One thing I’m proud of today:

What will I carry into tomorrow?

Tracking Page (Color or Fill-In Style)

Nervous System Growth Tracker

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

End-of-Journal Reflection

• What have I learned about my nervous system?

• What patterns have I noticed?

• What support tools work best for me?

• One compassionate message I want to remember:

Notes / drawings / extra space

WEEKLY REFLECTION PAGE (repeat x4)

Weekly Nervous System Check-In

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

• Moments I felt safe in my body:

• Challenges I noticed:

• What helped me return to regulation?

• One thing I’ll try next week