Co-regulation Journal

Why it works

Mapping your nervous system's responses to different relationships and environments increases self-awareness.

How to practice

Create two columns on a blank page in your journal: "Regulation" and "Dysregulation" Think about key people and contexts in your life: - Family and friends - Work environments and colleagues - Social spaces - Digital environments (email, social media, Slack) After an interaction or experience, think about which column each person/place/environment falls under by completing this prompt: "I notice when I am around [person/place] that I experience [sensation/energy level/state]." Notice patterns and document common themes.

Good to know

• Focus on bodily sensations rather than judgments. This builds awareness without blame.
• Instead of "X person is draining," try "Around X, I notice my shoulders tense and my breathing becomes shallow."
• This activity pairs well with the Energy Audit—note how your energy levels fluctuate before and after key interactions.