You know the feeling. The anxiety that arrives without warning. The exhaustion that sleep doesn't fix. The sense that you're always bracing for something — or that you've checked out entirely and can't come back.
What you're experiencing isn't a character flaw. It's your nervous system — doing exactly what it learned to do. And it can learn something new.
1
Recognize
Learn to see your nervous system clearly
2
Regulate
Build a toolkit that actually works
3
Rewire
Design a life your nervous system trusts
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You feel anxious or on edge more often than you'd like
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You feel flat, numb, or disconnected from yourself
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You're in therapy and want more tools between sessions
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You've tried meditation or exercise and something still feels missing
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You're a clinician exploring this framework for clients
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Tommy Nimrod
MA, LCPC — Licensed Clinical Professional Counselor
Founder of BodyUp Wellness. This program is grounded in polyvagal theory, somatic psychology, and lifestyle medicine — the same framework Tommy uses with clients every day in Chicago.
This app is a psychoeducational resource and is not a substitute for professional mental health treatment. If you are in crisis, please call or text 988.
Step 1 of 5
Why you're here
What brings you to The Reset Protocol?
Choose the one that feels most true right now.
I feel anxious, on edge, or overwhelmed more than I'd like
I feel flat, numb, or disconnected from myself and others
My mood and energy swing unpredictably
I'm in therapy and want more tools between sessions
I'm a clinician exploring this for clients
I'm curious about my nervous system and ready to understand it
Step 2 of 5 · Self-Assessment
Your nervous system quiz
How does your nervous system tend to show up?
For each situation, choose the response that feels most familiar. Be honest — this is for you.
1. When something stressful happens, your body's first response is:
I stay relatively calm and can think clearly
Heart races, I feel tense or panicky
I go blank, freeze, or disconnect
Depends — sometimes one, sometimes the other
2. When you think about resting or doing nothing, you usually feel:
Comfortable — I can actually relax
Restless or guilty — I can't stop doing
Stuck — resting feels more like shutdown
It changes day to day
3. In social situations, you tend to:
Feel present and engaged
Feel anxious or hyperaware
Feel withdrawn, foggy, or on autopilot
Varies a lot by situation
4. Your relationship with sleep is typically:
Generally okay — I can fall and stay asleep
Hard to fall asleep — mind won't stop
I sleep a lot but wake up exhausted
Shifts and I can't predict it
5. When you face criticism or make a mistake, you usually:
Acknowledge it and move forward
Feel flooded with anxiety, shame, or anger
Go numb, withdraw, or lose motivation
Depends on the day
Step 3 of 5 · Your Goals
What you want to change
What would you most like to experience differently?
Select everything that resonates — then put it in your own words below.
Feel less anxious day-to-day
Sleep better and wake rested
Stop feeling numb or checked out
React less to small stressors
Feel more present in my body
Recover from stress faster
Feel more connected to others
Have more energy and motivation
Understand why I feel the way I feel
Build a sustainable daily practice
Find more meaning in daily life
Feel safer in my own body
Why this matters
Your goals become your anchor for the next 21 days. When a practice feels hard, returning to what you wrote here is often what keeps you going.
Step 4 of 5 · What to Expect
Before you begin
Here's what the next 21 days actually look like.
Honest expectations make the difference between finishing and giving up in Week 2.
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Time commitment
Each day takes 20–30 minutes — best done in the morning before the day shapes you. There is no deadline. Missing a day doesn't mean starting over — it means picking up where you left off.
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How the three weeks build on each other
1
Recognize
Build awareness
2
Regulate
Build tools
3
Rewire
Build a life
Week 1 is the foundation everything else builds on. You cannot regulate something you can't first recognize — and you cannot rewire a life you haven't honestly examined.
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How this pairs with the physical workbook
The app and the Reset Protocol Workbook (PDF) work together. The app guides your daily session and provides your AI reflection. The PDF gives you full written practices, check-in tables, and space to write at length.
Get the workbook at bodyupwellness.com/shop
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Clinical scope — what this is and isn't
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A psychoeducational program grounded in polyvagal theory and somatic psychology
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Designed to support nervous system literacy and self-regulation skills
✓
Developed by a Licensed Clinical Professional Counselor
✗
Not a substitute for psychotherapy or psychiatric treatment
✗
The AI guide is not a therapist and cannot provide clinical advice
If you are in crisis, please call or text 988 (Suicide and Crisis Lifeline).
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You're ready.
Your Reset Protocol begins today. Your nervous system has been waiting for this.
Your nervous system profile
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Your goals
"Although generalizations are dangerous, I venture to say that at the bottom of most fears will be found an overactive mind and an underactive body. We generate fears while we sit; we overcome them in action."
— Dr. Henry Link
Tommy Nimrod, MA, LCPC · BodyUp Wellness · bodyupwellness.com Psychoeducational resource only — not a substitute for therapy
BodyUp Wellness
The Reset Protocol
21 Days to Nervous System Resilience
Week 1 Recognize
Week 2 Regulate
Week 3 Rewire
Your Journey
Progress
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Days Done
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Streak
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Progress
Tommy Nimrod, MA, LCPC · BodyUp Wellness Psychoeducational resource — not a substitute for therapy
Step 1 of 4 · Morning Check-In
How are you arriving today?
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Safe & Connected
Grounded, present, at ease
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Fight or Flight
Anxious, activated, on edge
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Shutdown
Numb, flat, disconnected
Today's Foundation
Morning Practice
Reflection
Step 4 of 4
✍ Today's Prompt
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Your Reset Guide
Powered by BodyUp Wellness · Tommy Nimrod, MA, LCPC