Start noticing what works.
You probably already have things that help you feel a little better, more grounded, more connected, more like yourself.
A hot bath. A walk around the block. A certain meditation. Calling a friend. Going somewhere with your kids. A journal prompt that shifted something. Reiki. Cleaning your house. A sound bath. A playlist. A breathing exercise. Sitting outside. Making something. Going somewhere that always fills your cup.
The problem is, we don't always remember them when we need them.
My Fill Your Cup Toolkit is a free place to start collecting what works for you.
Every time you do something that helps, add it to your Toolkit. Over time, you'll build a personal library of the practices, activities, resources, people, places and little things that support you.
[BUILD MY FREE TOOLKIT]
Your own collection of what works
There are no rules about what belongs in your Toolkit.
If you did something and thought, I want to remember this, save it.
It might be:
taking a hot bath
going for a drive
a grounding exercise
a yoga or workout video
an afternoon at the park with your kids
calling someone who makes you feel better
a meditation
an article you want to return to
a journal exercise
a local class or event
Reiki, breathwork or a sound bath
a creative project
getting outside
a prayer or spiritual practice
something completely specific to you
You can include a link or resource and save notes about your experience, what helped, what you learned or anything you want to remember for next time.
What if you started keeping track of what works?
We spend a lot of time noticing what's wrong.
What isn't working. What we're struggling with. What we need to change. What made us feel worse.
This is a place to intentionally collect the opposite.
What helped?
What felt good?
What made today a little easier?
What brought me back to myself?
What do I want to remember to do again?
The more you start noticing what works, the more things you may begin to notice.
And instead of having to figure out what you need from scratch every time you're overwhelmed, disconnected, bored, angry, depleted or just having a hard day, you can start building a collection to come back to.
Build your Go-To Menu
Your Toolkit can hold everything that works for you.
Your Go-To Menu helps you decide what you want to reach for in particular moments.
Start with menus like:
When I feel anxious or overstimulated, I can:
Add the things that help you settle, ground or come back to yourself.
When I feel restless or angry, I can:
Save the things that help you move, release, redirect or reset.
When I feel numb or disconnected, I can:
Keep the things that help you feel, reconnect or gently come back online.
Then make it completely your own.
Create:
When I can't sleep...
When I need to get out of the house...
When I'm having a hard parenting day...
Things to do with my kids...
When I need connection...
When I need inspiration...
When I have 10 minutes to myself...
When I need to stop overthinking...
Whatever would actually be useful in your life.
Keep the things you don't want to forget
Sometimes the most valuable part of doing something isn't only the thing you did.
It's what came up while you were doing it.
When you add something to your Toolkit, you can save notes alongside it—what you liked, what helped, what you realized, what you'd change next time, something you want to try, or anything else you want to keep.
Add optional tags so you can find those notes again later.
Remember · To Do · Insight · Reflection · Idea · Wisdom / Mindset · Try This — or create your own.
Your dashboard gives those little things somewhere to live instead of letting them disappear.
Your Toolkit grows with you
You don't have to build the perfect regulation plan today.
Start with one thing.
The next time you do something that helps, add it.
Then another.
And another.
Eventually, you're not staring at a list of generic self-care ideas wondering what you're supposed to do.
You're looking at your own history of what has worked for you.
Your Toolkit.
Your notes.
Your Go-To Menus.
A place to return when you need ideas for how to fill your cup.
Included with your free Fill Your Cup profile
Create your free profile to start building your personal Toolkit.
Your dashboard includes:
Your personal Tool Library
Custom Go-To Menus
Notes from your experiences
Search and filters to find what you've saved
The ability to add links and resources to your tools
New features and updates as the Fill Your Cup Toolkit grows
Start with one thing that worked.