Tiny nervous-system shifts for when you feel wired, shut down, or scattered

Who it’s for:

Burnt-out, overstimulated, hypermobile, or neurodivergent bodies who need a menu — not a routine. Pick whatever fits today.

How to use (30 seconds):

1. Notice what state you’re in right now (wired / shut down / scattered).

2. Pick one practice. Set a 2‑minute timer.

3. Stop when the timer ends—even if it felt “small.” Small counts.

Use this like an exercise book:

• Come back anytime you want a quick reset.

Or:

• Create a free Notion account, duplicate this page for each day of the week, and use it as a mini journal. At the end of the week, skim your pages to see how you felt—and which tools helped most.

A note for hypermobile bodies: Engaging your muscles often settles you more than stretching them. If a tool here invites movement, take it as find your edge, then back off a little.

Quick self-check (10 seconds):

Check any boxes that match right now.

WIRED / ANXIOUS / BUZZY

• [ ] Breath high + fast
• [ ] Mind racing / urgency
• [ ] Tight jaw / clenched belly
• [ ] Can’t sit still / fidgety