Executive Function Supports: Emotional Regulation, Cognitive Flexibility, Task Initiation, Perseverance
The middle of the day is often when things begin to unravel—or when we’re too deep in “doing” mode to check in with what we need. This section gives you space to pause, reflect, and reset—emotionally and physically—so the rest of your day can unfold with more intention and support.
Use this section daily or just when things start feeling off. It’s not about “fixing” yourself—it’s about noticing what’s going on and making small shifts from the inside out.
Why this feature exists
When your nervous system gets overloaded, executive functioning becomes harder across the board. This midday check-in helps you build the habit of tuning in—not pushing through—so you can course-correct instead of crash.
It’s a structured invitation to ask: How am I doing, really? And what small act of care can make the next part of my day more doable?
How it works:
Top Row: Emotional Self-Reflection
- How I’m feeling today:
Identify your emotional state—no need to overthink it. - What’s been challenging:
Call it out. Naming friction makes it easier to work with. - How will I be kind to myself?:
A prompt for self-compassion, not shame. Write one thing you’ll say or do to support yourself.
Body Map: “Where do I feel it in my body?”
This simple human outline helps you connect emotion to sensation. Whether it’s tension in your jaw, heaviness in your chest, or fidgety hands—mark the sensations you feel and label them. Give your mind and body time to come into alignment.
This builds interoceptive awareness, or awareness of physical sensations, which is key for emotional regulation and burnout prevention.
Self-Care Check-In: “My body comes first, so to care for it I’ll…”
Choose from a list of gentle, accessible self-care actions:
- Relax my muscles
- Use the bathroom
- Eat food / drink water
- Begin deep breathing
- Meditate
- Wash my face
- Take a break
- Other (with space to write your own)
This gives your body a voice in your day—not just a spot on your to-do list.
Notes Section
At the bottom, you’ll find a free space to jot down anything that needs to be acknowledged: a reminder, a sudden insight, a to-do that popped into your head, or anything you want to clear from your brain before you move on.
Other Instructions Pages:
Midday Check-In
Today’s Big and Small Accomplishments