Starter Tools
Tier 1
Tools like these work best because they’re simple. They don’t demand much – just a pause and some honesty. A journal can support this process by helping you reflect on your journey, without relying entirely on technology – something your mind will quietly appreciate.
Self-Regulation
Grounding Through the Senses
Choose one sense and gently bring your attention to it.
Emotion Translator
If your feeling is fuzzy, start here.
Emotional Intensity Dial
How strong does the emotion feel right now?
Thought or Fact?
Write the thought that’s looping right now.
"Check-In"
Daily Mental Weather
If your mind had a forecast today, what would it be?
Nervous System Check
Select what feels closest to your current state.
Energy Check-In
How does your energy feel right now?
Trackers
Tiny Wins Tracker
One small thing you managed today is enough.
Identify
What Do I Need Right Now?
Select what feels most supportive in this moment.
Rest
Reassurance
Clarity
Connection
Movement
Comfort
Thought vs Feeling Sorter
Write what’s on your mind, then see what category it fits best.
Overwhelm Scale
Where does your overwhelm sit right now?
