Gentle Check-In
Gentle Check-In
  • Home
  • Free Resources
    • Start Here
    • Daily Check-In
    • Intention Generator
    • If-Then Plan Builder
    • Gentle Daily Plan
    • Weekly Reset
  • Browse Resource Library
    • Check-In Prompts
    • Routine Builders
    • Planning Basics
    • Calm and Reset Tools
  • Programs
  • Mission
  • Impact
  • Support The Mission
  • Contact
  • More
    • Home
    • Free Resources
      • Start Here
      • Daily Check-In
      • Intention Generator
      • If-Then Plan Builder
      • Gentle Daily Plan
      • Weekly Reset
    • Browse Resource Library
      • Check-In Prompts
      • Routine Builders
      • Planning Basics
      • Calm and Reset Tools
    • Programs
    • Mission
    • Impact
    • Support The Mission
    • Contact
  • Home
  • Free Resources
    • Start Here
    • Daily Check-In
    • Intention Generator
    • If-Then Plan Builder
    • Gentle Daily Plan
    • Weekly Reset
  • Browse Resource Library
    • Check-In Prompts
    • Routine Builders
    • Planning Basics
    • Calm and Reset Tools
  • Programs
  • Mission
  • Impact
  • Support The Mission
  • Contact

Calm & Reset Tools

These tools are for the moments when your body says “too much.” Use them to reduce overwhelm, calm stress, and create a softer restart—without needing an hour or a perfect environment. 

When to use a reset

  • When you feel anxious, overstimulated, or stuck
  • When you’re emotionally flooded
  • When you’ve been pushing too long
  • Before a difficult conversation
  • After a stressful moment

Choose one reset (and stop there)

You don’t need to do all of these. Pick one that feels doable. 

The 60-Second Grounding

Longer Exhale Breathing (2 minutes)

Longer Exhale Breathing (2 minutes)

  • Name 3 things you can see
  • Name 2 things you can feel (feet, hands, chair)
  • Name 1 thing you can hear
    Then exhale slowly once.

Longer Exhale Breathing (2 minutes)

Longer Exhale Breathing (2 minutes)

Longer Exhale Breathing (2 minutes)

 Breathe in for 4, out for 6.
Repeat 6–10 rounds.
Why it helps: longer exhales signal safety to your nervous system. 

The “Release List” (90 seconds)

Longer Exhale Breathing (2 minutes)

The “Release List” (90 seconds)

Finish these sentences:

  • Right now, I’m carrying ___
  • I can release ___ (for today)
  • The next kind step is ___

The Tiny Comfort Switch

Want a guided reset with a plan attached?

The “Release List” (90 seconds)

  • Drink water
  • Eat something simple
  • Change your lighting
  • Step outside for 60 seconds
  • Put on one calming song
    Small sensory shifts can change the whole moment.

The Restart Script (30 seconds)

Want a guided reset with a plan attached?

Want a guided reset with a plan attached?

Say (out loud or silently):
“I’m allowed to reset. I don’t have to earn it. One small step is enough.” 

Want a guided reset with a plan attached?

Want a guided reset with a plan attached?

Want a guided reset with a plan attached?

 Use the Weekly Reset to reflect, release, and choose a kinder plan for the days ahead.
 

Start the Weekly Reset
  • Home
  • Programs
  • Mission
  • Support The Mission
  • Contact
  • Blog
  • Privacy Policy
  • Terms of Use

We’re happy to help @checkin@gentlecheckin.com

*Gentle Check-In offers educational self-support tools and resources. This content is not medical or mental health treatment and is not a substitute for professional care. If you’re in immediate danger or need urgent help, contact local emergency services or a crisis hotline in your area. 


Copyright © 2025 Gentle Intentions/Gentle Check-In - All Rights Reserved.   

Our mission is steady days — made simpler.

This website uses cookies.

We use cookies to analyze website traffic and optimize your website experience. By accepting our use of cookies, your data will be aggregated with all other user data.

Accept