The Check-In

You haven’t moved yet.

But something in you already has.

Maybe the conversation happened.

Maybe the text came in.

Maybe someone asked something of you and your whole body answered before your mouth did.

Maybe nothing dramatic happened at all.

You just noticed that familiar tightening. The irritation. The guilt. The urge to explain, fix, accommodate, decide, respond, make it okay.

And before you do what you always do...

Check in with yourself first.

Wait. You’re in this equation too.

The Check-In

A 3-minute pocket practice for the moment between what happens and what you do next.

You do not need an hour.

You do not need your journal, a perfectly regulated nervous system, or enough distance from the situation to write an insightful paragraph about it later.

You need three minutes.

The Check-In is a short guided audio that helps you interrupt the automatic response long enough to hear yourself.

Not fix everything.

Not figure out your entire life.

Just notice what is happening, what you need, and what might actually be yours to do next.

$7  ·  Instant access  ·  Keep it on your phone
Give Me the 3-Minute Check-In →

Because the problem isn’t always that you don’t know.

Sometimes you know exactly what is happening.

You know you do not want to say yes.

You know you are taking responsibility for something that is not entirely yours.

You know you are about to send the explanatory text.

You know their disappointment is making you reconsider a decision you felt perfectly good about ten minutes ago.

You know you are pissed.

You know you need a minute.

And then the old response happens anyway.

That space between knowing and responding is where The Check-In lives.

It gives you a tiny interruption before capability becomes obligation, caring becomes carrying, or someone else’s reaction becomes the loudest voice in the room.

Not so you always make the “right” choice.

So you have a chance to make a choice that actually includes you.

Keep it for the moments when...

  • They ask you for one more thing and you can already hear yourself saying yes.
  • Someone is upset with you and suddenly you need to make it better.
  • You are halfway through typing the paragraph that explains your perfectly reasonable decision.
  • You are irritated with everyone, including the person chewing three rooms away.
  • You cannot tell whether you actually want to do the thing or simply feel responsible for doing it.
  • You know what you think, but somebody else’s reaction has made you question all of it.
  • You are about to solve a problem nobody actually asked you to solve.
  • Or you simply have that feeling: something is happening in me right now, and I need to hear myself before I respond.
That’s the moment.
3 minutes

Before the autopilot takes over.

Press play.

I’ll guide you through a simple Check-In designed to bring your attention back to you.

To what is happening.

To what you are feeling.

To what you need.

To what is actually yours.

And to the response you want to choose from here.

  • Sometimes you will finish and say no.
  • Sometimes you will still say yes.
  • Sometimes you will realize you need more information.
  • Sometimes you will decide this is not the moment to decide anything.

That’s the point.

This is not about teaching you one “correct” response.

It is about creating enough room for your response to become available.

Put Tanya in your pocket.

Not in a creepy way.

More in a hang on, I need three minutes before I answer that way.

For $7, The Check-In gives you a short guided audio you can return to whenever real life activates the version of you who wants to respond before she has actually checked in with herself.

Use it once.

Use it fifty times.

Use it in your car before you walk into the house.

Use it behind a closed office door.

Use it before answering the text.

Use it after the conversation when you realize something feels off.

There is no homework to complete and no new identity to perform.

Just three minutes that put you back in the conversation with yourself.

Because you matter, too.

The Check-In · $7
3-minute guided audio · Instant email delivery · Lifetime access
Yes. Put Tanya in My Pocket →

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3 Minute Nervous System Check-In

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