Nobody Said It Had To Be Hard 🤍

For years, one question has come up more than almost any other — on the table, at checkout, in messages between visits:

"What can I do between appointments?"

I've answered it a hundred different ways over the years, usually on the spot, usually a little different each time depending on what we'd just worked on. And I've wanted, for a long time, to give you something better than an answer I come up with on the way out the door.

So here's what I'm suggesting…..

Every week, I'm going to send you a set of nervous system snack stacks — small, simple things you can do at home, one for each day of the week. Nothing that requires equipment. Nothing that takes more than a few minutes. Just small inputs, stacked together, that give your nervous system something to work with between the time you leave my table and the time you're back on it.

This is the answer to that question. Every week, ongoing, from here on out. 

Before I get into this week's — I want to say something to all of you reading this.

Whether I've worked on you in the last week or it's been a while since your last visit, I'm genuinely glad you're here. The work I do in the room is only ever part of the picture. What happens in between — how your nervous system is doing on a Tuesday afternoon, how it's holding up by Thursday, what it has access to on a Sunday evening — that matters just as much.

This is me caring about that part too.

A little about why I care so much about this:

 Your nervous system is a responder. It doesn't decide things or hold grudges — it responds to whatever it's given. The tools below are about giving it something different to respond to. Done consistently, that's recovery — and recovery is what builds the capacity for the deeper work, the kind we sometimes get to do together in session.

This week's stacks are below — one for each day, Monday through Sunday. Use what fits your week. Skip what doesn't. There's no wrong way to do this.

Thank you for trusting me with your care — in the room and now, hopefully, in the small moments in between too. 🤍

This week’s stacks

Seven days. Four small things each. Nothing that requires effort, equipment, or a particular mood to start. Just small, easy inputs — stacked together — giving your nervous system enough to actually shift.

Use what fits. Skip what doesn’t. And at the end of each day’s stack, there’s a small note in white — one quiet line, nothing to do with it except notice if it lands.

Easy is allowed to work. Let’s find out. 🤍

🌤️ MONDAY

Ease Stack — the week doesn’t need to start with a jolt

Four gentle inputs before the week’s pace takes over.

🤲 Eye palming — warm palms over closed eyes, 60 seconds

Rub your palms together until warm, then cup them gently over closed eyes. Just warmth and darkness for a minute. A multi-sensory safety signal before the day’s visual input even begins.

🙂 Hold a gentle smile — 30 seconds, even if you don’t feel like it

Not a performance — just soft and easy. The face sends signals back to the brain. A relaxed mouth is a different input than the default morning expression.

🫁 Three natural breaths — just notice the exhale is a little longer

Don’t change anything. Just notice. Noticing what the body is already doing is itself a calming input.

✍️ Write a permission statement — ‘Today I’m allowed to ___’

Not a rule. A direction. Write it somewhere you’ll see it.

🤍 If writing a permission statement felt strange — if nothing came, or you couldn’t think of anything you’d actually let yourself have — notice that. It may be worth exploring at some point. 

🌬️ TUESDAY

Unwind Stack — loosen what tightened without your permission

By Tuesday something has already gathered. This stack loosens it.

💧 Cool damp cloth on your face — 60 seconds

A clear, distinct temperature signal across the face. Tends to produce a noticeable settling almost immediately.

🙆 Stretch your arms overhead — reach up, let them fall, 3 rounds

Opens the chest and ribcage. A brief expansion input for areas that tend to collapse forward during focused work.

😮‍💨 Exhale with a ‘haa’ sound — mouth open, 3 times

Open mouth, longer exhale, and vocalization — three signals in one breath.

✍️ Write down a worry — then crumple or tear the paper

The worry might still be real. The physical act gives your body a completion signal thinking alone can’t provide.

🤍 If crumpling or tearing the paper didn’t seem to change anything — if the worry stayed exactly as present as before — notice that. It may be worth exploring at some point. 

🌾 WEDNESDAY

Ground Stack — something to hold onto, not a fix

Midweek doesn’t need fixing. It needs something steady.

🤲 Press your palms together firmly — hold, then release, 3 rounds

A clear, contained experience of effort followed by release. Small, simple, complete.

🎨 Name five colors you can see right now

Not categories — actual colors. Specific visual attention lands you in the room.

🫁 Place a hand on your lower back and breathe into it

A less familiar point of breath awareness than chest or belly. Often more grounding because of it.

💧 Drink a full glass of water slowly, noticing the temperature

Not a health task — a sensory one. Slow attention turns routine into input.

🤍 If finding five colors felt like more than you could locate — if your attention kept sliding past the room rather than landing in it — notice that. It may be worth exploring at some point. 

🌱 THURSDAY

Replenish Stack — give something back

By Thursday something’s been spent that the week hasn’t given back yet.

🧣 Wrap yourself in something soft — a blanket, scarf, or sweater, 5 minutes

Gentle even pressure and texture. A containment signal most of the day’s inputs don’t provide.

🤲 Stretch your hands wide, then make a soft fist — repeat 3 times

Hands hold tension from typing, gripping, carrying. This gives them their full range back.

📖 Read something comforting out loud — a passage, a poem, anything — 2 minutes

Your own voice, the rhythm of language, content that feels good. Auditory and emotional input together.

✍️ Write a thank-you note to your body for something it did this week

One specific thing. Most of us only talk to our bodies when something’s wrong.

🤍 If writing a thank-you note to your body felt awkward or insincere — if it was hard to actually mean it — notice that. It may be worth exploring at some point. 

🕯️ FRIDAY

Letting Go Stack — an actual ending, not just a stop

The week doesn’t end when the work stops. It ends when something is released.

🦋 Butterfly tapping — cross your arms, tap alternating hands on your chest, 1 minute

Rhythmic, bilateral, steady. A simple self-soothing pattern.

✋ Trace the outline of your hand slowly with a finger

Deliberate tactile attention. Present-moment sensation through touch.

📕 Close something slowly and deliberately — a book, laptop, or door

Pay attention to the motion and the sound. A physical signal: something is ending.

✍️ Write what you’re most ready to let go of this week — unfiltered

Just one thing. Naming it specifically is most of the release.

🤍 If nothing felt ready to let go of — if everything from the week still felt like it needed to be held onto — notice that. It may be worth exploring at some point. 

🌼 SATURDAY

Delight Stack — noticed, not arranged

Delight doesn’t have to be earned or planned. It just has to be noticed.

📷 Look at a photo that makes you feel warm or happy — 2 minutes

Longer than you normally would. Let yourself actually feel it. Even brief recall of positive moments is a real input.

🤗 Gentle self-hug with slow rocking

Touch and gentle motion together — two inputs the nervous system reads as soothing.

🌟 Name three things in your space that you find beautiful

The way light falls. A plant. A color. Different attention than scanning for tasks.

✍️ Write one thing you want to do simply because it sounds fun — no purpose required

You don’t have to do it. Just name it.

🤍 If naming something ‘just because it’s fun’ felt difficult — if everything you considered came with a reason or justification attached — notice that. It may be worth exploring at some point. 

🌙 SUNDAY

Transition Stack — a real ending changes how the next thing begins

The week doesn’t have to end abruptly. It can end gently.

👀 Three-three-three grounding — 3 things you see, 3 you hear, 3 you feel

Slowly, one at a time. The present moment through three senses at once.

🤲 Hands on your cheeks — feel the warmth, 30 seconds

Simple, warm, self-directed touch on an area we rarely touch intentionally.

🙆‍♀️ Slow full-body stretch — reach in every direction, then let it all go, 30 seconds

Not exercise. A way of moving through stillness before rest.

✍️ Write one word for how you want to end today

Not tomorrow — today. A closing input.

🤍 If ending today felt harder than starting it — if something in you wanted to keep going rather than land here — notice that. It may be worth exploring at some point. 

WHEN YOU’RE READY TO GO DEEPER

If something in this week’s stacks pointed toward something you want to follow — if one of those integration hints landed somewhere — that’s worth paying attention to.

Small, easy inputs build the ground. The Nervous System Collective is where we do the ecosystem of nervous system work — the work that changes what your nervous system has been responding to all along.

Get ready. The doors will open soon. 🤍

A NOTE

The tools in this email are for educational and self-care purposes only. They are not medical advice, diagnosis, or treatment, and are not a substitute for care from a licensed medical or mental health professional. Individual responses vary. Please use your own judgment about what is appropriate for your body. If you are managing a health condition, consult your provider before beginning any new practice.