The Regulate Your Nervous System Toolkit
Everything from the book you actually need to do, on paper.
This is the companion toolkit to the book and audiobook Regulate Your Nervous System. It takes the exercises out of the audio and puts them where you can use them: the 60-second daily check-in, a panic emergency card for the moments you are spiking right now, the full 30-day reset on one page, the weekly trackers, and a gentler practice companion for days when you need a softer entry point.
It is yours, free. Download it as many times as you want, print as many copies as you need, and fill it in digitally on a tablet with any PDF app. No email, no catch. Save a copy and work through it at your own pace.
What is inside
- 1The daily check-in. The 60-second body check and a simple 1 to 10 scale to read your own nervous system, three times a day.
- 2The exercise cards. The physiological sigh, the dive reflex, vagus-nerve stimulation, food, movement, sleep and co-regulation, each as a step-by-step card.
- 3The emergency card. Three steps, in order, for the moment you are spiking right now.
- 4The 30-day reset. The whole four-week protocol on a single page, nothing to remember.
- 5The trackers. Daily check-in, sleep, food and people audits, and a Week 1 vs Week 4 comparison, all fillable.
- 6A gentle companion. A softer, lower-pressure version of the practices for days when you need to go slowly.
How to use it
On paper. Print it and keep it on the fridge or in a notebook. Print a fresh set of trackers each week, as many times as you like.
On a tablet. Open the PDF in Apple Books, GoodNotes, Xodo or Adobe Acrobat and type straight into the trackers and worksheets. Save a new copy whenever you want to start again.
At your own pace. There is nothing to finish and no right speed. Start with the daily check-in and add the rest when it feels manageable.
Want the full story behind every exercise?
Read Regulate Your Nervous System →