How the Journal Works Decide on a daily check-in time Decide who you would like to check in with Circle the “before” thermometer to identify what your arousal level was For example, how activated, energized, or excited you were… Write how it felt in your body Make sure to be specific…Where did you feel it, for how long? Talk with others about signals that both of you noticed on the outside, ( Like sweating, red cheeks, inability to concentrate) that let you know how you were feeling on the inside. Write about it. After you’ve used your calming tools, circle a number on the second thermometer to indicate how you were feeling after. Write about what you did to calm yourself Talk with others about what they did, or should do in the future, that helped you to regulate. Write about it. Pat yourself on the back! You did great!

What I feel like inside 10 9 8 7 6 5 4 3 2 1 What it looks like to others

What I should do 10 9 8 7 6 5 4 3 2 1 What others should do

How I Felt Before How I Felt After Circle one! Circle one! What I did Circle one! What I felt like inside Circle one! 10 9 8 7 6 5 4 3 2 1 10 9 8 7 6 5 4 3 2 1 What happened? What did the coach do? Name_____________ Date____________

How I Felt Before How I Felt After Circle one! Circle one! What I did Circle one! What I felt like inside Circle one! 10 9 8 7 6 5 4 3 2 1 10 9 8 7 6 5 4 3 2 1 What I looked like outside What others did Name_____________ Date____________

How I Felt Before How I Felt After Circle one! Circle one! What I did Circle one! What I felt like inside Circle one! 10 9 8 7 6 5 4 3 2 1 10 9 8 7 6 5 4 3 2 1 What I looked like outside What others did Name_____________ Date____________