How to reset your Nervous System in 30-Days
Do you need a nervous system reset?
If you’re wired & tired, anxious, agitated, sleeping like garbage, achy and lethargic, have zero access to creativity, and feel far away from the best version of yourself that puts work into the world that matters — you need a nervous system reset.
Signs you need a reset:
Zero creativity
Waking at 3:30am
Mentally scattered
Major jaw clenching
Ruminating thoughts
Not feeling like “yourself”
Your digestion is a disaster
Excessively opening that damn IG icon on your phone
Starving, but with no appetite, and nothing taste good
Making bizarre decisions from a frantic place that cost you
Doing tons of busy work with no ability to create meaningful work
When our nervous systems are restored & regulated we just FEEL GOOD. Our hunger is in alignment with our values. Our sleep is restorative and we wake actually feeling rested. Our eyes sparkle, our skin glows, and our creativity comes alive.
Above all we create really good work that deeply fulfills us.
What is a nervous system reset?
Here’s how you can create a 30-day plan that is dedicated to one thing: SLOWING THE F*CK DOWN so your can become incredibly present with your intentions, thoughts, choices, and actions.
THE INTENTION: Slow down long enough for the whisper of your truth to become loud enough you can hear it.
THE QUESTION: Who are you when you’re FULLY PRESENT in you life?
These 30 days are your opportunity to stand in alignment with values and the vision you have for your life by committing to specific actions in the following areas:
Sleep + Stillness
Connection + Creativity
Nourishment + Embodied Movement
Morning Routine + Time Management
Here’s exactly how to RESET YOUR NERVOUS SYSTEM
In 30 days
With only 30 minutes of prep time
Step 1: Start
I choose an official start day. I suggest a Tuesday so that you can semi-start on Monday and feel ahead of the process.
Step 2: Support
Find a buddy or create a group. This work is much more powerful, possible, and joyful when done in community.
Step 3: Minimize
The Friday before RUTHLESSLY minimize your schedule and commitments for the next 4-weeks. Eliminate anything (you can) that doesn’t relax, fulfill, uplift, or restore you. If you can move it to another month – do it.
NO: doc visits, house guest, house projects, services appointments, parties/ coffees/ commitments/ meetings you don’t really want to go to etc. You’ll need a clear calendar for step 9.
Step 4: Prep
The weekend before de-clutter the house, go food shopping (for healing and fun foods), get a new journal, and carve out about 30 mins of pen and paper time before Sunday night for steps 5-9.
Step 5: Score
Score yourself from 1-3 (1=Failing 3=Nailing) in these 8 self-care areas:
Sleep
Stillness
Creativity
Connection
Nourishment
Morning Routine
Time Management
Embodied Movement
Now, create your Total Self-Care Score from 1-3.
Step 6: Feel
For each of the 8 areas write how you desire to feel in less than 5 words.
These words only need to make sense to you. Use any words that feel like they instantly give you the felt sense of how you’ll feel when you’re fully honoring your values in that area. Your words should make you come alive with hope and excitement.
My Personal Example:
Sleep: Rested. Restored. Routine. Clean.
Stillness: Routine. Excited. Craving. Nature inspired.
Creativity: Alive. Painted. Messy. Musical.
Connection: No obligation. Present. Easy.
Step 7: Action
For all 8 areas write down ONE weekly + ONE daily action item you will HARD commit to.
My Personal Example:
Nourishment: W: Have the supplies I need to nourish myself. D: Eat without screens.
Morning Routine: W: Join AMP Tribe weekly sessions. D: Journal & meditate before screens.
Time Management: W: Replace 2+ hours of TV with reading. D: 10 mins of social media max.
Embodied Movement: W: One Pilates private session. D: 15 min stretch before bed.
Step 8: Celebrate
Step back, process, and celebrate what you’ve just commit to. Those weekly + daily action items are your priority and will be your measure of personal success over the next four week. If you accomplish those you WILL reset your nervous system.
Step 9: Schedule
Literally open your calendar to schedule your action items AND the supporting activities (like drive time, mindful transition time) to ensure they happen without stress. Set a FIRM bed time. Schedule when you’ll food shop, eat in the sun, nap, read, get a massage, have coffee with a friend. Schedule down, free, and alone time.
Step 10: Commit
Tell your pod, bestie, mom, social media, me. This will not work if you don’t commit to someone else. I doesn’t matter who you are - you need support most when your nervous system is fried. Vulnerably share why you’re doing this, your start date, your desired feeling for each category, weekly + daily action items, and exactly how they can support you. Need accountability? Ask for it!
Step 11: Maintain
Every morning when you journal give yourself a Total Self-Care Score for the previous day. This is your daily chance to check in and tweak your plan. You are wise enough to know how to make the adjustments you need to improve your score.
Step 12: Trust
This may be the hardest part because we are not taught how to trust ourselves, voices, bodies, or our wisdom.
Trust that what you find when you get still is not going to harm you – it’s going to heal you. There will be times the silence and stillness hurts like fire. Let it burn. Trust that you’re courageous and enough to stay in that temporary space of discomfort.
It’s in the stillness you will reset your nervous system by coming home to your most grounded and creative self.
Best part of doing a reset? You’ll be able to create meaningful work that deeply fulfills you.
I love you. You got this.