PreGame Worksheet for January's 3-Day Reset
Here's a quick worksheet you can use to get the most out of our reset time.
(I will also upload a printable version)
Human Reboot Dojo
3-Day Reset
January 2026
Communication Reset — Pregame Check-In
Mission (should you choose to accept it): For the next three days, practice meeting yourself where you are—without judgment—and set a simple intention for how you want to show up.
Your intention can be:
- To attend all three days (or even one)
- To watch the replays when you can
- To practice one tool in real life
- To improve communication in one specific area of your life
There is no “right” way to participate. Showing up at all counts. Write your intention and share it to make it more powerful.
Quick Self-Reflection
(Do you agree? Rate 0–5 or simply notice. No fixing required.)
- I notice when my body becomes tense, rushed, or shut down
- I recognize my personal signs of stress (tight jaw, shallow breath, fast speech, irritability, numbness, etc.)
- I tend to get dysregulated in specific situations or relationships
- I can usually tell after the fact when communication didn’t land well
- I recover my sense of calm more quickly than I used to
Where Dysregulation Shows Up Most
(Check all that apply)
- ☐ With family
- ☐ With a partner
- ☐ With children / animals / dependents
- ☐ At work or in leadership roles
- ☐ When I’m tired, hungry, or overwhelmed
- ☐ In my inner dialogue / self-talk
- ☐ Other areas/circumstances/times of day
How It Shows Up in My Body
(Check any that feel familiar)
- ☐ Raised voice or faster speech
- ☐ Holding breath or shallow breathing
- ☐ Muscle tension (jaw, shoulders, hands)
- ☐ Feeling flooded or blank
- ☐ Urge to fix, control, explain, or escape
- ☐ Nothing, numbness, checking out
Reminder
Dysregulation is normal.
Emotional fitness is trainable.
Practice—not perfection—creates change.
What Dysregulation Costs Me
(Check all that apply)
- ☐ Energy
- ☐ Patience
- ☐ Connection
- ☐ Time
- ☐ Trust
- ☐ Enjoyment
Optional reflection (one line is enough):
“When I’m dysregulated, communication usually costs me…”
Strengths & Growth Edges
Without judgment, notice:
- One area where communication generally goes well for you
- One area where you’d like more ease or repair
Your Intention
Over the next three days, I intend to practice:
(Example: pausing before reacting, staying present, repairing faster, being kinder to myself.)
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PreGame Worksheet for January's 3-Day Reset
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