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Your planner is synced and ready. Start with your Triad.
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Today's NS State
🧠 Nervous System History — Last 14 Days
Your regulation patterns at a glance. Check in daily for accurate data.
Green — Regulated
Amber — Activated
Red — Dysregulated
No data
Soul
Identity Compass
Your values anchor
Mind
7-Day Strategy
This week's plan
Body
Daily Focus
Today's 1–3 steps
Energy Check-In
Assess your NS state before planning
Somatic Toolkit
Regulate before you execute
Weekly Reflection
End-of-week reset & review
Monthly Triad Sync
Align all three pillars
Soul
🧭 Best-Self Identity Compass
Reconnect with who you truly want to be. Complete the clinical identity anchor statement and map your 5 core values before setting a single goal.
🧭 The "Best-Self" Identity Anchor
Complete this clinical identity statement before setting any goal. Return here when business pressure disconnects you from who you truly are.
"I want to be a person who is and "
💜 My 5 Core Values
Select up to 5, or write your own below.
Growth
Family
Courage
Integrity
Creativity
Balance
Excellence
Empathy
Action
Peace
Freedom
Impact
Custom value 1
Custom value 2
⭐ My North Star Value
🎯 This month's goal serves my soul because...
🔄 When I lose my way, I will return to...
Clinical note: Identity-based goal setting (rooted in ACT and values-based CBT) significantly reduces the risk of trauma-induced identity loss in neurodivergent founders.
Soul · Monthly
📋 30-Day Soul Sync Blueprint
Anchor your monthly business goal to your deep personal values. Includes the CBT Confidence & Importance check to prevent goal overwhelm.
📅 Planning Month
"I want to be a person who is and "
🎯 My One Overarching Goal This Month
Use an active verb: Launch, Complete, Build, Deliver.
✅ What Success Looks Like
🧠 CBT Goal Check: Importance vs. Confidence
If confidence is below 60, your brain will resist this goal — scale it back now.
💜 Importance
🎯 Confidence
⚡ My Non-Negotiable Body Commitment This Month
Soul · Audit
💜 Values Alignment Audit
Rate your 6 life domains — current vs desired. Identify where your goals and your lived values are out of sync, and recalibrate.
Rate each domain honestly. The gap reveals misalignment. Address the biggest gap first.
🔍 My priority focus this month
💡 My key insight from this audit
🔗 How my monthly goal addresses this gap
Mind · Weekly
🗺️ 7-Day Mind Map Strategy
Break the monthly vision into graded, ADHD-friendly action steps using Bloom's Taxonomy verbs. Includes the Zeigarnik Open-Loop day tracker.
📅 Week of
🗺️ Graded Action Steps — easiest first
Avoid vague words like "work on" — pick a Bloom's verb so your brain knows exactly what to do.
🧠 CBT Obstacle Pre-Planning
Most likely obstacle this week
My bypass plan (if/then format)
🔄 Zeigarnik Open-Loop Day Tracker
Keep upcoming days visually empty — the psychological pull of an open loop brings you back tomorrow.
0 of 7 days completed
🏆 My pre-committed weekly win
Mind · CBT
🧠 Obstacle Pre-Planning Map
Use CBT 'if/then' thinking to anticipate your three most likely obstacles before the week starts.
CBT Principle: Anticipating obstacles before they happen removes their power. Complete this at the start of every week, not mid-crisis.
💡 CBT Thought Challenge
🔴 Automatic Thought
🟡 Evidence Against This Thought
🟢 Balanced, Realistic Thought
Mind · Strategy
📐 Bloom's Action Planner
Build a brain-clear action plan using Bloom's Taxonomy verbs. Vague goals create paralysis — this sheet eliminates them.
📐 Click a Level to Filter Verbs
Body · Daily
⚡ 1-Day Body & Action Focus
Your daily sanctuary sheet. Starts with the Initial Endowment hack, then somatic grounding, then max 3 singular focus steps.
📅 Today's Date
🔋 My Energy Level Right Now
⚡ Alignment & Somatic Grounding
Step 1: I have opened my planner and synced my intention for today. ✅
+33% Initial Endowment Momentum — you already started
Step 2: Somatic Check-In Complete
I have pushed my heels into the floor, relaxed my jaw and shoulders, and completed one slow tactical exhale (4 counts in, 8 counts out) before starting work.
🎯 The Singular Focus — Max 3 Steps
Mayer's Coherence Principle: This is not a chore list. This is a sanctuary for your main objective.
1
2
3
🌱 One Thing I'm Grateful For Today
🌙 End of Day
I completed at least one singular focus step today.
One honest reflection about today
Body · Daily Audit
🔋 Daily Energy & Capacity Check-In
Rate your energy, identify your nervous system state, and set a realistic capacity for today — before tasks, not after.
Check your capacity before you plan your tasks — not after. Setting goals that exceed your current NS capacity is the primary cause of ADHD paralysis.
🌡️ Nervous System State Check-In
💪 Physical Energy (1–10)
🧠 Mental Focus Energy (1–10)
🫀 Current Body Signals / Sensations
💭 Emotional State in One Word
📋 My realistic capacity today:
🌿 My Self-Care Commitment Today
✨ Today's Intention
🛡️ One Boundary I Will Hold Today
Body · Toolkit
🌿 Somatic Reset Toolkit
Five physical grounding exercises for when your nervous system is dysregulated. Practice when calm so your body knows what to do when you're not.
Tactical Exhale (4-7-8)
Pre-task anxiety · Decision paralysis
- 1.Sit upright. Feet flat on floor.
- 2.Inhale through nose for 4 counts.
- 3.Hold at top for 7 counts.
- 4.Exhale fully through mouth for 8 counts.
- 5.Repeat 3 full cycles.
Heel Press Grounding
Dissociation · Numbness · Disconnection
- 1.Feet flat on floor — remove shoes if possible.
- 2.Press heels firmly down for 5 counts.
- 3.Notice: I am here. I am in my body.
- 4.Release pressure. Wait 3 seconds.
- 5.Repeat 5 times.
5-4-3-2-1 Senses
Panic · Overwhelm · Flashback
- 1.Name 5 things you can SEE right now.
- 2.Name 4 things you can physically FEEL.
- 3.Name 3 things you can HEAR.
- 4.Name 2 things you can SMELL.
- 5.Name 1 thing you can TASTE.
Physiological Sigh
Acute stress · Mid-meeting dysregulation
- 1.Take a normal inhale through nose.
- 2.Take a second short sniff on top.
- 3.Exhale slowly and fully through mouth.
- 4.Repeat 1–3 times.
Progressive Muscle Release
Physical tension · Before sleep · After conflict
- 1.Clench toes tightly for 5 seconds.
- 2.Release completely. Notice the contrast.
- 3.Move up: calves, thighs, stomach, arms, face.
- 4.Clench each area for 5s, then release.
- 5.Finish with 3 slow breaths.
My Practice Notes
Track your experience
Body · Reference
🛟 Nervous System First Aid Kit
Six clinically-backed regulation techniques. Print this sheet and keep it on your desk.
Clinical Note: These techniques are grounded in Polyvagal Theory and somatic trauma therapy. They work by directly activating your parasympathetic nervous system — the body's natural "brake" on the stress response.
Full Triad · Monthly
🔮 Monthly Triad Sync Overview
One page, three pillars. Set one Soul goal, one Mind goal, and one Body commitment for the month, then define how they connect.
📅 Planning Month
🔮 This Month's Theme Word
The Triad Principle: Soul gives the "why", Mind defines the "how", Body provides the "fuel". All three must align.
💜 Soul — Values & Identity
🎯 This Month's Goal
🏆 Carry-Forward Win From Last Month
🔒 Non-Negotiable Commitment
🧠 Mind — Executive Strategy
🎯 This Month's Goal
🏆 Carry-Forward Win
🔒 Non-Negotiable Commitment
⚡ Body — Nervous System
🎯 This Month's Goal
🏆 Carry-Forward Win
🔒 Non-Negotiable Commitment
🔗 How My Three Pillars Connect This Month
⭐ The One Word That Describes This Month
Return to this word when the month feels overwhelming.
Full Triad · Weekly
🔄 Weekly Reflection & Reset
End-of-week review across all three pillars. Spend 10 minutes on this sheet at the end of each Friday.
📅 Week of
Reflection is not optional — it is the mechanism that converts experience into wisdom. Without it, the same patterns repeat indefinitely.
🌱 Gratitude This Week
🔋 What Drained My Energy?
🚩 What Caused Resentment?
💡 My One Key Insight From This Week
🎯 My Primary Focus For Next Week
📊 My Confidence Going Into Next Week (0–10)
⚙️ Settings
Settings & Privacy
Manage your PIN, data, and preferences.
🔒 PIN Lock
Protect your planner with a 4-digit PIN. Your data is stored only on this device — the PIN keeps it private if others use this computer.
Enable PIN lock
💾 Data Management
All your data is stored locally in this browser. Export it as a JSON file to back it up or move it to another device. Import to restore.
📊 My Stats
Your check-in history and streaks, tracked automatically every time you log a Daily Energy Check-In.
Current streak0 days
Total check-ins0
Most common NS state—