The Daily Check-ins
The AM check-in. Sent to your phone each morning. Three steps: notice what's happening in your body and nervous system right now, name what you need, and choose one intention and one supportive practice for the day. Takes about two minutes. Not a mood log — a nervous system snapshot taken before the day runs you.
The PM check-in. Sent each evening as the day winds down. You look back at what supported you, what was challenging, and what you noticed about how you responded. Then you name one thing you learned about yourself and anything you want to release before tomorrow. Another two minutes. This is where the day's data gets integrated rather than just forgotten.
Together, they build your picture. Morning and evening, across six weeks, across real situations — stress, connection, conflict, rest. Not what you think you're like. What you actually are like, consistently, over time. That's the data your pattern analysis is built from.
The Homework
Listen to the episode. Each lesson is built around a specific nervous system concept — evolutionary mismatch, regulation states, relational patterns. Designed to be heard, not read. 20–30 minutes.
Complete the Lab Brief. You will receive a short form through Tally — sent directly to you, completed on your phone or computer. You check your nervous system state before you listen. You map where the concept shows up in your actual life. You identify what you usually blame yourself for — and what shifts when you see it as a pattern instead. It takes about 10–15 minutes and becomes part of your personal data across the six weeks.
Choose one experiment. Not a commitment. A single, small behavioral test — something you can try in the next seven days. Thirty seconds of shaking when activated. One evening without phone scrolling. You pick what fits. You track what you notice.
Bring it to the call. The weekly coaching call is where the Lab Brief comes alive. What came up. What surprised you. What you tried and what happened. The lesson doesn't end when you close the form — it continues in real time.