A simple, glanceable checklist to help you pause before responding, committing, or saying yes—so you can protect your energy without losing your heart.

Built around three grounding questions from The 3 Gates framework:


🌀 Am I regulated?
📊 Is this realistic for my current capacity?
🔑 Is this clear and contained?


This checklist is offered freely as a quiet companion to the blog “You Don’t Need to Harden to Be Protected.” Keep it on your phone, print it out, or save it somewhere you’ll actually see it.

Use it before a big decision, a difficult conversation, or any moment when you feel pulled in too many directions at once.

📱 Instant digital download — works on phone, tablet, and computer.

No pressure. No obligation. Download and use at your own pace.

Note: This resource is reflective and educational in nature and is not medical or mental health advice.