Hey, how are you feeling today?
Take a slow breath before we begin.
Today
Welcome back!
Take a breath. No judgment, just you.
"
You are doing the best you can, and that is absolutely enough.
How are you feeling right now?
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Mon
😊
Tue
🌪️
Wed
😐
Thu
🌧️
Today
How are you doing deeply?
Take a moment to check in with yourself.
Calm Center
Regulate & Ground
Take a Breath
Follow the circle to center your thoughts.
Breathe
✋ 5-4-3-2-1 Grounding
A sensory technique to bring you back to the present moment during a panic episode.
👀 5 things you can see
Step 1
Look around and name five things you can see right now. A pen, a spot on the ceiling, anything.
🖐️ 4 things you can feel
Step 2
👂 3 things you can hear
Step 3
👃 2 things you can smell
Step 4
👅 1 thing you can taste
Step 5
🎧 Soundscapes
Listen to ambient noise to help regulate your nervous system.
🔉
Private Space
Free Writing
Tag a feeling (Optional)
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Your Mind, Over Time
A gentle look at how you've been doing.
✍️
4 Notes
Written this week
🌥️
Steady
Average mood
This Week's Flow
Notice a Pattern?
When checking in during the evenings, you often feel Heavy or Steady alongside "School". Try a 2-minute breathing exercise before starting your homework to help transition into the evening.
Recent Entries
Thursday Activity
4:30 PM
😊 Content
Friends
Hung out after school, felt really nice to disconnect for a bit.
Wednesday Check-in
8:15 PM
😐 Steady
School
A lot of homework today. Just trying to get through it.
Tuesday Evening
9:00 PM
🌧️ Heavy
Sleep
Feeling exhausted and unmotivated. Going to bed early.