The 7 Day Self-Regulation Challenge 🟣 Day 1 – Ground in the Present * 4-4-6 breathing (2 min) * 5-4-3-2-1 sensory walk Reflection: What emotion shows up when I slow down? Day 2 – Body Connection * 10 min stretch/yoga * Hand on heart: “I’m safe right now.” Reflection: How does safety feel in my body? Day 3 – Emotional Naming * Pause + name emotions without judgment * Note what they need Reflection: What emotion did I avoid? Day 4 – Self-Soothing Ritual * Do one comforting act intentionally Reflection: What helps me unwind? Day 5 – Emotional Release * 10 min free-write * Read one true sentence aloud Reflection: What needs to move through me? Day 6 – Self-Compassion * Answer self-criticism: “I’m learning, that’s enough.” * Name one thing you did well Reflection: What would I tell a friend? Day 7 – Integration & Rest * Reflect on patterns * Choose one habit to keep Reflection: What supported me most?