Regulation check-in
Your nervous system shifts through different states during the day. Sometimes it runs high and fast, sometimes it slows right down. Regulation is what helps it find its way back toward steady. This quick check-in helps you notice which state you, or someone you care for, might be in right now, and what might help.
Two ways to use this check-in.
In the moment. You are feeling a shift, or seeing one in someone you care for, and you are not sure what might be going on in the nervous system or how to help. Use it now for a possible starting point.
Afterwards. A hard moment has passed. Use it to be curious about what was happening, and what might support things next time.
Who would you like to check in on?
For general educational purposes only. These are general suggestions for awareness and self-exploration, not a clinical assessment or personal advice.
Checking in on yourself
What are you noticing?
Tap everything that feels familiar right now.
Feels activated, reactive, on edge
Feels shut down, flat, withdrawn
For general educational purposes only. This is a starting point for exploration, not a clinical assessment or diagnosis.
Observing your child
What are you seeing?
Tap everything you are noticing right now.
Looks irritated, reactive, activated
Looks shut down, withdrawn, flat
For general educational purposes only. This is a starting point for exploration, not a clinical assessment or diagnosis.
This might suggest a high energy state
You may be in a high energy state
Based on what you are noticing, this could point to a high energy, hyperactivated state. Moving outside the window of capacity happens to everyone, often many times a day. For some people with ADHD, it can be easier to tip outside the window, and harder to find the way back. That is information, not a problem.
One regulation tool to try right now
Two short inhales through the nose, then one long slow exhale out. This may help signal safety to the nervous system.
Window of capacity is the zone where a nervous system feels steady enough to cope and connect. Above it, everything speeds up. Below it, everything slows down.
What might help right now
Down-regulating approaches may be worth exploring. These are strategies that could help your nervous system release some of that high energy before trying to settle. In a high energy state, it can be tricky to jump straight to calm. It may help to move with the energy first, then slowly shift it down if the task in front of you allows.
Something to try
Noticing and naming the state quietly before reacting to it may create a small gap. "I might be in a high energy state right now" is enough. You do not need to fix it immediately.
Other approaches that may help with settling and down-regulation
These are possibilities to explore, not instructions. Try them at a calm time first. Individual needs vary.
My Sensory Blueprint, Women's Edition
Understand why this keeps happening for you specifically
These tools can help you meet a single moment. The lasting shift comes from understanding your own sensory patterns and building a way to work with them that fits you. The Sensory Blueprint goes deeper, mapping your sensory preferences across 8 domains and building a regulation toolkit matched to how your nervous system is actually wired. Not generic. Yours.
- Interactive sensory questionnaire across 8 domains
- Personalised results matched to your specific patterns
- OT-led video modules on regulation in real life
- Tools for high and low energy states
- ADHD, hormones and your cycle, the connection most women are never told about
One-time payment ยท Lifetime access ยท Start today
If this feels bigger than a hard moment, or you are ever worried about your safety, please reach out to your GP or a support line such as Lifeline on 13 11 14.
This might suggest a low energy state
Your nervous system may be low on capacity and conserving energy
Based on what you are noticing, this could point to a low energy, hypoactivated state. It may be a nervous system that has run low on capacity and is conserving energy. ADHD brains can also drop into a low energy state when something feels boring or not motivating, even when you want to engage. Sometimes it is your nervous system not getting the input it needs. Other times it has reached its capacity and has nothing left to give.
One regulation tool to try right now
A crunchy snack or cold drink. Small sensory input that might gently help bring the nervous system back online.
Window of capacity is the zone where a nervous system feels steady enough to cope and connect. Above it, everything speeds up. Below it, everything slows down.
What might help right now
Gently up-regulating approaches may be worth exploring. These are strategies that could help bring some gradual activation. Starting with something familiar and low-demand tends to be more helpful than something intense when the nervous system may be in this state.
Something to try
Noticing without pressure to change it immediately. "I might be in a low energy state right now. That is information." Removing any expectation to perform or push through may help create a little more room to move.
Other approaches that may help with gentle activation and up-regulation
These are possibilities to explore, not instructions. Try them at a calm time first. Individual needs vary.
My Sensory Blueprint, Women's Edition
Understand why this keeps happening for you specifically
These tools can help you meet a single moment. The lasting shift comes from understanding your own sensory patterns and building a way to work with them that fits you. The Sensory Blueprint goes deeper, mapping your sensory preferences across 8 domains and building a regulation toolkit matched to how your nervous system is actually wired. Not generic. Yours.
- Interactive sensory questionnaire across 8 domains
- Personalised results matched to your specific patterns
- OT-led video modules on regulation in real life
- Tools for high and low energy states
- ADHD, hormones and your cycle, the connection most women are never told about
One-time payment ยท Lifetime access ยท Start today
If this feels bigger than a hard moment, or you are ever worried about your safety, please reach out to your GP or a support line such as Lifeline on 13 11 14.
This might be a mixed picture
It may be hard to tell which state you are in
You seem to be noticing signs that point to a high energy state, and signs that point to a low energy state. When it sits on both sides like this, it can be hard to tell which way your nervous system is leaning right now, and that is okay. There may not be one clear pattern yet. A gentle starting point is often something that helps the nervous system settle and organise, without pushing hard in either direction, while you keep noticing what comes up.
One regulation tool to try right now
A firm self-hug, crossed arms, steady pressure, hold it for a moment. This may help organise the nervous system without pushing it in either direction.
Window of capacity is the zone where a nervous system feels steady enough to cope and connect. Above it, everything speeds up. Below it, everything slows down.
What might help right now
When the signals are mixed like this, approaches that help organise the nervous system without pushing strongly in either direction are often worth exploring first. Steady pressure through the body or slow rhythmic movement may help it find a steadier place.
Something to try
Noticing without pressure to label it. "It is hard to tell which way I am leaning right now, and that is okay." Removing demand on yourself to perform or explain may create a little more room.
Other approaches that may help with regulation, without pushing either way
These are possibilities to explore, not instructions. Try them at a calm time first. Individual needs vary.
My Sensory Blueprint, Women's Edition
Understand why this keeps happening for you specifically
These tools can help you meet a single moment. The lasting shift comes from understanding your own sensory patterns and building a way to work with them that fits you. The Sensory Blueprint goes deeper, mapping your sensory preferences across 8 domains and building a regulation toolkit matched to how your nervous system is actually wired. Not generic. Yours.
- Interactive sensory questionnaire across 8 domains
- Personalised results matched to your specific patterns
- OT-led video modules on regulation in real life
- Tools for high and low energy states
- ADHD, hormones and your cycle, the connection most women are never told about
One-time payment ยท Lifetime access ยท Start today
If this feels bigger than a hard moment, or you are ever worried about your safety, please reach out to your GP or a support line such as Lifeline on 13 11 14.
This might suggest a high energy state
Her nervous system may be overloaded
Based on what you are observing, this could point to a high energy, hyperactivated state. It may be a nervous system that has tipped outside her window of capacity. ADHD nervous systems can tip outside the window faster and take longer to recover. The brain and body differences that are part of ADHD also affect how quickly she reaches this overwhelmed state, and how hard it can be to come back from it
A co-regulation script you might say
"I'm here. You don't have to explain anything right now."
Window of capacity is the zone where a nervous system feels steady enough to cope and connect. Above it, everything speeds up. Below it, everything slows down.
What might help right now
As a parent or carer, your own nervous system state matters here. Lowering your voice, slowing your breath and being present without making demands may help create a calmer environment. You are not trying to fix the moment. You may be the calm she can borrow until she is able to shift her own nervous system state. This is called co-regulation.
Things that may not help right now
Reasoning, explaining or consequences tend to be less effective when a nervous system may be in a high energy state. Her thinking brain is harder to access in these moments. These conversations are worth having later, once she has settled.
Other approaches that may help with settling and down-regulation
Introduce these at a calm time first where possible so she knows what to expect. If anything causes distress, stop. Individual needs vary.
A quick check on you, too. Your steady nervous system is the most powerful tool she has. It is hard to lend calm you do not have, so this works in both directions.
My Regulation Toolkit, Teen Girls Edition
Understand why this keeps happening for her specifically
These tools can help her through a single moment. The lasting shift comes from understanding her sensory patterns and building a shared way to regulate that actually fits her. In one sitting, the Regulation Toolkit takes you from not understanding why your daughter keeps melting down or shutting down, to knowing exactly what her nervous system needs. Tools for both of you. Ones she carries for life.
- Personalised sensory questionnaire across 8 domains, matched to her, not a generic teen
- 60+ regulation tools demonstrated on video, actually shown, not just described
- Scripts for the hard moments, the car, the kitchen table, the bedroom doorway
- 13 OT-led modules for every hard moment ( after school, meltdowns, homework, mornings)
- Bonus: Lily, 14, unscripted Q&A on what actually helps
One-time payment ยท Lifetime access ยท Start today
If you are worried about her safety, or this feels bigger than a hard moment, please reach out to your GP or a support line such as Lifeline on 13 11 14, or Kids Helpline on 1800 55 1800.
This might suggest a low energy state
Her nervous system may feel shut down
Based on what you are observing, this could point to a low energy, hypoactivated state. It may be a nervous system that has gone into a protective conservation mode after running low on capacity. The more she has been masking and managing throughout the day, the more likely this is what you are seeing at home. ADHD nervous systems can also drop into a low energy state when something feels boring or not motivating, even when she wants to engage. Sometimes it is not getting the input it needs. Other times it has simply reached capacity and has nothing left to give.
A co-regulation script you might say
"No rush. I'll just be here."
Window of capacity is the zone where a nervous system feels steady enough to cope and connect. Above it, everything speeds up. Below it, everything slows down.
What might help right now
Sitting near her without any expectations, offering something to eat or drink quietly, and allowing silence without pressure may help signal that the environment is safe. The more she feels expected to perform or explain, the harder it may be for her to come back online.
Things that may not help right now
"What's wrong?" "Talk to me." Pushing for action or connection before she is ready tends to deepen withdrawal. Presence without demand tends to be more effective first.
Other approaches that may help with gentle activation and up-regulation
Introduce these at a calm time first so she knows what to expect. If anything causes distress, stop. Individual needs vary.
A quick check on you, too. Your steady nervous system is the most powerful tool she has. It is hard to lend calm you do not have, so this works in both directions.
My Regulation Toolkit, Teen Girls Edition
Understand why this keeps happening for her specifically
These tools can help her through a single moment. The lasting shift comes from understanding her sensory patterns and building a shared way to regulate that actually fits her. In one sitting, the Regulation Toolkit takes you from not understanding why your daughter keeps melting down or shutting down, to knowing exactly what her nervous system needs. Tools for both of you. Ones she carries for life.
- Personalised sensory questionnaire across 8 domains, matched to her, not a generic teen
- 60+ tools demonstrated on video, actually shown, not just described
- Scripts for the hard moments, the car, the kitchen table, the bedroom doorway
- 13 OT-led modules for every hard moment
- Bonus: Lily, 14, unscripted Q&A on what actually helps
One-time payment ยท Lifetime access ยท Start today
If you are worried about her safety, or this feels bigger than a hard moment, please reach out to your GP or a support line such as Lifeline on 13 11 14, or Kids Helpline on 1800 55 1800.
This might be a mixed picture
It may be hard to tell which state she is in
You seem to be noticing signs that point to a high energy state, and signs that point to a low energy state. When it sits on both sides like this, it can be hard to tell which way her nervous system is leaning right now, and that is okay. There may not be one clear pattern yet. A gentle starting point is often something that helps her nervous system settle and organise, without pushing hard in either direction, while you keep noticing what you are seeing.
A co-regulation script you might say
"I'm not going anywhere. Take all the time you need."
Window of capacity is the zone where a nervous system feels steady enough to cope and connect. Above it, everything speeds up. Below it, everything slows down.
What might help right now
Regulating your own nervous system first may be especially important here. Lowering your voice, slowing your breath and being present without demand or urgency may help create a steadier environment. Your steadiness is often the most useful thing available in these moments.
Things that may not help right now
Consequences, explanations, reasoning, or matching her energy in either direction. Waiting and being present tends to be more effective than trying to intervene directly when her signals are mixed like this.
Other approaches that may help with regulation, without pushing either way
Introduce these at a calm time first so she knows what to expect. If anything causes distress, stop. Individual needs vary.
A quick check on you, too. Your steady nervous system is the most powerful tool she has. It is hard to lend calm you do not have, so this works in both directions.
My Regulation Toolkit, Teen Girls Edition
Understand why this keeps happening for her specifically
These tools can help her through a single moment. The lasting shift comes from understanding her sensory patterns and building a shared way to regulate that actually fits her. In one sitting, the Regulation Toolkit takes you from not understanding why your daughter keeps melting down or shutting down, to knowing exactly what her nervous system needs. Tools for both of you. Ones she carries for life.
- Personalised sensory questionnaire across 8 domains, matched to her, not a generic teen
- 60+ tools demonstrated on video, actually shown, not just described
- Scripts for the hard moments, the car, the kitchen table, the bedroom doorway
- 13 OT-led modules for every hard moment
- Bonus: Lily, 14, unscripted Q&A on what actually helps
One-time payment ยท Lifetime access ยท Start today
If you are worried about her safety, or this feels bigger than a hard moment, please reach out to your GP or a support line such as Lifeline on 13 11 14, or Kids Helpline on 1800 55 1800.