Thoughts — speeding up, looping, urgency that didn't match the situation
Emotion — frustration, defensiveness, pressure, the pull toward immediate action
Voice — pitch rising, pace accelerating, words coming faster than you intended
Write what you noticed:
3 OF 6
How Did You Stabilize?
What did you do — or what could you have done — to interrupt the shift before the response committed?
Lengthened the exhale before responding
Paused before speaking or acting
Released tension in the jaw, shoulders, or hands
Stayed present instead of moving at the speed the urgency was demanding
Asked internally: what is my condition right now?
What worked — or what would you do differently next time:
4 OF 6
What Did You Choose?
How did the response reflect the trained loop — or the collapsed one? Did you respond from the wider field — or react from the narrowed one?
What was the outcome:
Which survival strategy ran?
Fight
Flight
Freeze
Fawn
Flock
None — stayed regulated
Fight = react/push back · Flight = avoid/leave · Freeze = go blank · Fawn = people-please · Flock = seek the group
Access rating (1–4)
1Fully reactive
2Mostly reactive
3Mostly access
4Full freedom
Access = your ability to choose your response rather than react automatically.
5 OF 6
The Interpretation
What did your system decide that moment meant — before you had a chance to examine it? Was that interpretation accurate to the situation — or accurate to the condition you were in?
One Sentence to Carry Forward
"Next time I notice this shift, I will ___"
6 OF 6
The Review
After each rep — whether it went well or not — you do not judge. You review.
Did I notice the shift — or did I catch it afterward?
Did I stabilize before responding — or did I respond from the activated state?
Did I choose from the wider field — or from the narrowed one?
Tap each to mark yes or no
Rep logged.
That's the work.
Moment
First signal noticed
What you noticed
How you stabilized
What worked
Outcome
Survival strategy
Access rating
Interpretation
Carry forward
Review
Reps build baseline.
Keep showing up.
"The Daily Rep Sheet is not a record of your training. It is the training."
Head to the Regulate tab to try some of our exercises to help you regulate.
Nervous system tools
Regulate
Quick exercises to shift from survival mode toward freedom.
Bubble Breathing
Catch the Calm
Bubble breathing
4 counts in · 4 hold · 4 out · 4 hold. Activates your vagus nerve and shifts your body out of threat mode.
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Press start when you're ready
Catch the Calm
Train your attention window. Tap each moving orb before it fades — 4 rounds, 3 pops each. They get faster.