Module 1 – Worksheet 3: Where Is My Bandwidth Today?

Listening to my body before I try to “be patient”

Introduction

Before we try to help a child calm down, cooperate, or regulate—we need to check in with our own energy and stress levels. Parenting isn’t just about values. It’s also about sleep, tension, nourishment, and rest. This worksheet invites you to pause and notice where you are before trying to “manage” anyone else. 📌 You don’t need to be perfect. You just need to be aware.

Section 1: The Physical Check-In

1. How did I sleep last night (realistically)?
☐ 7+ hours of good sleep
☐ Interrupted sleep
☐ Slept less than 5 hours
☐ Didn’t really rest at all

2. How does my body feel right now?
☐ Tense or tight
☐ Restless or jittery
☐ Heavy or sluggish
☐ Calm and alert

3. When did I last eat something nourishing?
☐ In the last 2–3 hours
☐ I skipped a meal
☐ I snacked but didn’t really eat
☐ I can’t remember

4. What is my body asking for right now?
☐ Water
☐ Stretching
☐ Movement
☐ Rest
☐ Food
☐ Stillness

Section 2: Energy Budget

5. Draw three batteries. Label them as:
🔋 Body 🔋Emotions 🔋Mind

Shade in how much energy you feel you have in each area right now.

6. When my “batteries” are low, I usually react by:
☐ Becoming impatient
☐ Getting snappy
☐ Checking out emotionally
☐ Blaming others
☐ Other: _______________________

7. What’s one thing I can do today to gently recharge at least one battery?

Creative Prompt:

Design your own “Reset Ritual”
What small act can you do in 2–5 minutes to restore yourself?
It can be simple:
🎵 a favorite song
🌬️ a deep breath outside
☕ a cup of tea
🧘‍♀️ a stretch or laugh

Write it down and sketch a small symbol for it.
Repeat this ritual daily for a week and observe the effect.

Closing Prompt:

“My nervous system sets the tone for our whole home. I deserve care, too.”