Tools for the hard days, built around how your body actually works.
Printable and downloadable regulation tools for the hard week before your period, the pause before you snap at your kids, and every day in between.
How is your body arriving right now?
Pick the closest one. Here's a free 60-second practice to try.
Made to be used when you're not at your best.
Every tool is built for a tired, overwhelmed brain: short, clear, and ready to go. Instant download, nothing shipped.
The Luteal Phase Toolkit
For the hard week before your period. Fill it out when you feel okay, use it when you don't.
- Your pattern map and personal early warning signs
- A nervous system menu sorted by state: wired, shut down, tired but wired
- A fill-in crash plan and six texts you can send
- Ride the Wave cards and a 14-day tracker
Cycle-Synced Regulation Planner
See your phase, plan around it, and spot your patterns.
- A "Today" panel: cycle day, phase, and days until your period
- A phase guide with tools, movement, food, and scheduling ideas
- A color-coded month view and a one-minute daily log
- Pattern charts after a couple of cycles
Co-Regulation Cards for Parents
Regulate first. Connect. Then teach. Short moves for the hard moments.
- Tools for your own body, and for settling your child
- Words that help, words to swap, and repair scripts
- A fridge sheet and blank cards to make your own
- Plans for the witching hour and days you're at your limit
The Regulation Bundle
All three tools. Your planner shows when the hard days are coming, your toolkit is ready for them, and your parent cards keep the house a little softer while you get through.
Download
You get your files right after checkout. No waiting, nothing shipped.
Print or open
Print at home on regular paper or cardstock, or open the planner in Google Sheets or Excel.
Keep it close
Put it where the hard moments happen: the fridge, your nightstand, your phone.
Know where your client is before they walk in.
The Pre-Session Brief is a small automation for coaches, therapists, and somatic practitioners. It runs entirely inside your own Google or Microsoft account.
- Clients fill out a gentle two-minute check-in before the session. See a live example.
- You get a one-page brief: how they're arriving, what changed since last time, and a suggested opening.
- They get a short reset to try before you meet, matched to how they're feeling.
Good to know
Are these medical advice or therapy?
No. They're educational support tools, made to sit alongside care from a doctor or therapist, never to replace it. If you're struggling, please reach out to a professional.
What do I need to use them?
A PDF reader and a printer, or a tablet. The planner opens in Google Sheets (free) or Excel.
Is my information private?
The planner lives in your own file, so what you log stays with you. Nothing is sent to me or anywhere else.
Can I use these with my clients?
They're licensed for personal use. If you're a practitioner and would like to share them with clients, get in touch and we'll work something out.
What if something is wrong with my file?
These are instant digital downloads. If a file doesn't work or isn't what you expected, email admin@atuned.org within 14 days and I'll fix it or refund you.
Are the phases in the planner exact?
They're estimates from your period dates, and real cycles vary. The planner is for awareness and planning. It isn't a fertility tracker or birth control method.
Made by Chloe at atuned | atuned.org