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The 5-Minute Emotional Regulation Checklist

Know exactly which zone your child is in — and what to do — in under 5 minutes. Used by thousands of parents of kids with ADHD, autism, and sensory differences.

Zone-by-zone signs5 immediate strategiesPrint-ready PDFFree forever

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Here's What's Inside

A quick-reference guide for every emotional state your child experiences.

🟢 Green Zone

  • Child is calm, happy, focused
  • Ready to learn new strategies
  • ✅ Best time to practice coping tools

🟡 Yellow Zone

  • Frustrated, silly, anxious, wiggly
  • Warning signs: clenching, louder voice
  • ✅ Redirect before it escalates

🔴 Red Zone

  • Full meltdown — brain is flooded
  • Fewer words, calm presence only
  • ✅ Safety first, no teaching in this moment

🔵 Blue Zone

  • Sad, sick, tired, bored
  • Low energy, withdrawn
  • ✅ Nurture and co-regulate, not discipline

Trusted by parents in our community

★★★★★

"I printed this checklist and taped it to the fridge. Within a week my daughter was pointing to the zones herself. It was the first tool that clicked for our whole family."

Emily W.

Mom of a 6-year-old with sensory processing disorder

Want More Than a Checklist?

The checklist shows you the zones. Our app teaches your child to navigate them — with daily games, guided calm-down activities, visual schedules, and expert parent coaching.

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