> ## Documentation Index
> Fetch the complete documentation index at: https://docs.bencassani.com/llms.txt
> Use this file to discover all available pages before exploring further.

# Regulation toolkit

> Quick-reference tools for daily nervous system and energy regulation.

## Daily baseline

Track these once each morning:

* `Calm` (1-10)
* `Focus` (1-10)
* `Energy` (1-10)
* `Body tension` (1-10)

## Reset protocols

* `2-minute downshift`: feet grounded, longer exhales.
* `5-minute release`: breath + shake + walk.
* `10-minute clarity`: brain dump + prioritize one next action.

## Growth-period protocol

When pressure spikes:

1. Do not spread confusion.
2. Clear and release activation.
3. Reconnect to purpose.
4. Choose one aligned action.

## Reflection prompts

Use these weekly:

* What drained your energy this week?
* What restored your energy this week?
* Where did you honor your boundaries?
* Where did you abandon your body signals?
* What pattern do you want to upgrade next week?