The core practice
Daily Rep Sheet
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1 OF 4
What moment am I reviewing?
One sentence is enough. Specificity beats length.
2 OF 4
Where did I feel the shift? (Condition)
Your body registers the shift before your mind does.
3 OF 4
Which survival strategy ran?
Fight
Flight
Freeze
Fawn
Flock
None β stayed regulated
Fight = react/push back Β· Flight = avoid/leave Β· Freeze = go blank Β· Fawn = people-please Β· Flock = seek the group
4 OF 4
Access rating today (1β4)
Access = your ability to choose your response rather than react automatically.
Rep logged.
That's the work.
Moment
Body condition
Survival strategy
Access rating
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 brain games 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 Β· 4 hold Β· 4 out Β· 4 hold. Activates your vagus nerve and shifts your body out of threat mode.
β
Press start when you're ready
Your training history
Progression