Wired some days. Worn out the others. And tired of being both.
A daily practice for noticing what your nervous system is doing and what helps, all on one page you reprint for as long as you need it.
Get the Planner | $12Start tonight and print one page or thirty. There is no day you can fall behind on.
Instant download | No account needed | Printable PDF
A 30-day practice in four simple parts.
Everything is built around one question: what is your body doing right now, and what helps?
The Daily Page
Reprint DailyA morning check-in and an evening reflection on one page, covering where your nervous system is, what set it off, what helped, and what your body was asking for.
The State Guide + Practice Menu
Learn OnceFour states named in plain language, and body-based practices sorted by how you feel. Name the state, and the planner points you to what helps.
Weekly + Monthly Reviews
Every 7 DaysShort reflections that pull your days together, so you can see what keeps repeating and what your body keeps reaching for.
The Keep-Forever Toolkit
Yours to KeepBy the end, you have a one-page list of the practices that work for you, kept in one place for long after the thirty days are done.
A few pages from the planner
So you can see what you're getting before you commit.
How to Use the Planner
Simple enough to start tonight, even on a hard day.
Print a daily page.
As many as you like. Each morning, name where your nervous system is and pick a practice or two to lean on.
When you're not sure, use the guides.
The state guide and practice menu point you to what helps, so you're never staring at a blank page wondering where to start.
Close the day with the evening reflection.
You only need a few lines on what helped, what set your system off, and what your body was asking for.
Review each week, and again at 30 days.
The patterns start to show themselves, and the toolkit at the end becomes yours to keep.
This Planner Was Made For You If...
A quiet moment finally arrives, and your mind starts scanning the second you try to rest. Other days run the opposite way, flat and foggy, moving through everything at half volume. The two keep trading places, and somewhere in there it gets hard to remember what your body feels like when it's simply calm.
- The mind that won't power down at night, long after you're tired
- The flat, foggy mornings that coffee doesn't reach
- The restlessness that shows up the moment you try to rest
- The crash that arrives after pushing through all week
- The planners you've started before and quit by the second week
There is no streak to break and no blank month staring back at you.
One reprintable page and a steady rhythm of reviews, with practices your body can do in minutes.
Get the Planner | $12Secure checkout | No account required | Instant PDF delivery
What Else Is Inside
Practice Pages With "Why It Works"
Every practice explained step by step, with a short note on what it does for your nervous system, so you only have to learn it once.
A Weekly Chart For the Whole Week
State, energy, sleep, and practice for each day, side by side, so a full week fits on one page and the repeats become easy to spot.
A "What Did My Body Ask For Most?" Tally
The monthly review counts which practices you reached for. That list becomes your personal toolkit, built from a month of real evidence.
A "Tomorrow, I Will..." Close
Every day ends with one small, doable way to support your nervous system, so tomorrow starts with a plan already in place.
Already have the guides? This is the practice that ties them together.
The planner speaks the same language as the rest of the collection, and the practices inside it are the same ones you already know from the Social Hangover, "I Can't Relax," and Shutdown Mode guides, like Gravity Check and Extended Exhale.
Each guide is built to walk you through one hard moment as it happens, while the planner is where you start to see what those moments have in common over a full month. Used together, the guides carry you through the day, and the planner quietly keeps track of what your body keeps asking for.
And if this is your first product from the collection, the planner stands fully on its own, with every practice explained inside, step by step.
The Complete Set
The Planner + all three recovery guides
All three recovery guides together with the 30-day planner, so you have support for the hard moments and a practice for the long run. $39 of support for $29.
Get the Complete Set | $29It's a fit if any of this sounds like you.
Less about what's wrong, more about what you're looking for.
- You're either wired or wiped out, and you'd like to understand why
- You've tried journals and planners before, and the dated pages became a guilt trip
- You want body-based practices you can use, more than another explanation of the nervous system
- You'd rather work with your body than push through and crash
- You want something to keep and come back to, not a 30-day test you can fail
- You want to finish knowing which practices are yours
Questions
Is this 30 dated pages?
No, and that's on purpose. You get one beautifully designed daily page that you print as many times as you need, plus weekly reviews, a monthly review, practice guides, and a keepsake toolkit page. No dated pages means no wasted pages and nothing to fall behind on.
I've started planners before and never finished. How is this different?
There's no streak to break. A missed day or week costs you nothing; you print the next page when you're ready. Most of the value also arrives in the first week, when you start seeing what your body is doing. The toolkit at the end is yours to keep either way.
Do I need the other guides for this to work?
No. Every practice in the planner is explained inside it, step by step. If you do have the guides, they pair naturally: the guides support a single hard moment, and the planner tracks your patterns across the month.
What if I'm more shut down than wired, or the other way around?
It's made for both. The state guide covers all four states, from shutdown and overwhelm to wired and balanced, so it meets you wherever your body is that day.
Is it overwhelming to start?
No. The daily page walks you through a few simple prompts, and the state guide and practice menu tell you exactly where to begin. It's made for the days when thinking clearly is the hard part.
Is this a physical or digital planner?
Digital. It arrives as an instant PDF download you can print at home or keep on a tablet. No logins, no apps, no waiting.
Thirty days from now, you could know exactly what your body needs.
A simple daily practice for noticing what's happening, and what helps.
$12 No account required | Instant download | Printable PDF Get the PlannerOne reprintable daily page | Weekly + monthly reviews | Keep-forever toolkit
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