Nervous System Literacy Index

A 5–7 minute reflection. Answer honestly—there are no right or wrong responses.

Join 0 others who've explored their nervous system

Your Information

Daily Baseline

Stress

Relationships

Work

Resilience

Parenting

Your Nervous System Snapshot

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Overall Capacity ⓘ

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Resilience ⓘ

—

Baseline Stress Set Point ⓘ —

Low Moderate Elevated

↓ Lower is better — less chronic load on your nervous system

Understanding Your Metrics

Overall Capacity (higher = better): Your total nervous system resources across all 14 domains. Higher capacity means more bandwidth for life's demands.

Resilience (higher = better): How quickly your system recovers from stress and returns to baseline. Higher resilience means you bounce back faster.

Baseline Stress Set Point (lower = better): The chronic stress load your system carries. When we experience prolonged stress, our nervous system adapts to "tolerate" more—but this adaptation costs us emotional and cognitive capacity. A lower set point means less chronic load and more available resources.

The good news: these aren't fixed. With intentional practice through XRegulation, you can build resilience, lower your stress set point, and expand your overall capacity.

✦ Top Strengths

↗ Growth Edges

All 14 Domains

Domain		Score	Band

If you'd like structured support translating these insights into real change, XRegulation is designed for exactly this—expanding your window of tolerance, lowering your stress set point, and building lasting nervous system capacity.

Learn More at Neuro Progeny

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Your Information

Let's start with a few details.

Please answer all questions before continuing.

Name

What feels most true about why you're here today?

I want to improve my emotional, cognitive or physical capacity and performance.

I want to feel less reactive and more grounded in daily life.

I want to strengthen my relationships and communicate more clearly.

I want to understand myself better and shift patterns that limit my potential.

I'm exploring new ways to support my growth, resilience, and personal effectiveness.

Are you currently in a parenting or caregiving role for a child or teen?

Yes

If yes, you'll see additional questions about parenting.

Daily Baseline

How your nervous system typically starts the day.

6 questions

Please answer all questions before continuing.

Morning baseline – how do you usually feel in the first hour of the day?

AWired, tense, or already on edge, like my system is "on" before I even start.

BA bit restless or uneasy, but I can settle if the morning goes smoothly.

CMostly neutral or okay, with occasional tension depending on the day.

DGenerally grounded, steady, and present in my body as the day begins.

Small frustrations stacking up (traffic, glitches, delays) – how do you respond?

AI snap, spiral, or feel flooded; it ruins my mood.

BI get visibly irritated but can pull myself back after a while.

CI feel the stress but can keep moving and reset later in the day.

DI notice the stress, adjust, and move on without it hijacking me.

Overloaded to-do list – what happens next?

AI freeze, avoid, or shut down and get almost nothing done.

BI push hard but feel scattered and exhausted with low-quality output.

CI prioritize some things, drop others, and get a decent amount done.

DI calmly triage, focus on what matters most, and accept what waits.

Internal narrative when things go wrong – what do you sound like to yourself?

A"I'm such a failure; I always screw this up."

B"Why can't I get it together like other people?"

C"That wasn't great, but I can learn from it and adjust."

D"This is feedback, not a verdict on who I am. What's the next step?"

Body awareness during a stressful day – how tuned-in are you?

AI barely notice my body until I crash or something hurts.

BI sometimes notice but often override or ignore it.

CI'm aware of my body signals and occasionally respond to them.

DI regularly notice and respond to body cues as information I can work with.

Falling asleep – what usually happens when you lie down?

AMy mind races; it's hard to fall asleep most nights.

BSome nights are fine, others I lie awake replaying the day.

CI fall asleep in a reasonable amount of time, with occasional rough nights.

DI typically transition into sleep fairly smoothly and predictably.

Stress & Recovery

How you respond to and recover from stress.

7 questions

Please answer all questions before continuing.

When someone close criticizes or reacts sharply – what happens inside you?

APanic, shutdown, or immediate defensiveness; I can't think clearly.

BI either attack back or withdraw, and it takes a long time to recover.

CI feel the sting but can stay mostly engaged and repair later.

DI feel the hit, stay anchored, and can stay curious about what's going on.

When someone asks for more than you have capacity for – what do you do?

AI say yes automatically, then feel resentment or burnout.

BI hesitate, maybe hint at my limits, but often give in anyway.

CI sometimes set a clear boundary, though it still feels uncomfortable.

DI can say no or renegotiate clearly, and remain connected and respectful.

Sitting down to focus (writing, planning, deep work) – what happens?

AI bounce between tasks, notifications, and thoughts without getting much done.

BI can focus briefly but get pulled off track frequently.

CI get into a decent groove, with occasional distractions.

DI can reliably enter focused work and stay with it for meaningful chunks of time.

Q10

After a stressful event (argument, deadline) – how quickly do you come back down?

AI stay activated for hours or days; it lingers in my body and mind.

BIt takes a while, but I eventually crash or numb out.

CI need some time and intentional resets, but usually recover by the next day.

DI actively support my recovery and can return to baseline within a reasonable window.

Q11

Difficult conversation you know you need to have – what do you typically do?

AI avoid it as long as possible, even if it makes things worse.

BI rehearse it obsessively but still delay or come in hot.

CI feel nervous but schedule it and do my best.

DI can initiate it with clarity and care, even while feeling some discomfort.

Q12

Looking at your current commitments – which feels most true?

AI feel trapped by obligations and constantly overwhelmed.

BI often take on too much and then struggle to keep up.

CI sometimes overcommit but am learning to adjust my load.

DI intentionally design my commitments around realistic capacity.

Q13

In loud, busy, or chaotic environments – what happens to you?

AI get overwhelmed quickly and just need to escape.

BI can push through but feel fried afterward.

CI notice it's a lot but can regulate with small adjustments.

DI can generally stay present and grounded or take care of myself as needed.

Relationships

How you navigate connection with others.

6 questions

Please answer all questions before continuing.

Q14

When there's tension or distance in an important relationship – what happens?

AI shut down, obsess, or assume the worst; it consumes me.

BI oscillate between chasing repair and withdrawing.

CI feel unsettled but can hold the tension and work toward repair.

DI can tolerate the discomfort, stay open, and repair in a grounded way.

Q15

When you're struggling emotionally – how do you speak to yourself?

AI judge or shame myself for not being stronger or better.

BI bounce between self-criticism and trying to be kind, but criticism usually wins.

CI can access some warmth and understanding toward myself.

DI consistently speak to myself the way I would to someone I deeply care about.

Q16

Physical symptoms that flare with stress (headache, gut, tension) – what's your pattern?

AI have frequent symptoms and feel powerless about it.

BI notice the connection sometimes but usually just push through.

CI'm aware of the link and sometimes respond with regulation practices.

DI actively track and work with my body signals as part of my stress strategy.

Q17

Under high stress, what do you most often reach for?

ANumbing or escape (scrolling, substances, food, shutting down).

BA mix of numbing and a few healthier coping tools.

CMostly constructive tools, with occasional default to numbing.

DPrimarily regulation tools (movement, breath, connection, reflection) that genuinely help.

Q18

When plans change unexpectedly – what happens inside?

AI feel thrown, angry, or panicked, and it's hard to adjust.

BI outwardly adapt but stay internally upset or resentful.

CI need a moment to reorient but usually find a way to adjust.

DI can flex fairly easily and reframe around what's now possible.

Q19

When life feels chaotic or overwhelming – how much agency do you feel?

AI feel like everything happens to me; I have no real influence.

BI intellectually know I have some power but feel stuck anyway.

CI see some choices I can make, even when it's hard.

DI consistently see and act on the levers I can pull, even in tough seasons.

Work & Purpose

How you show up under pressure.

8 questions

Please answer all questions before continuing.

Q20

How connected do you feel to a sense of purpose or "why"?

AI feel aimless or like I'm just surviving.

BI have some ideas, but they feel distant or theoretical.

CI have a general sense of direction, even if it's still forming.

DI feel meaningfully connected to a sense of purpose that guides my choices.

Q21

When you "rest," what does it usually look like?

ADoom-scrolling, zoning out, or numbing but not actually feeling restored.

BA mix of distraction and occasional real rest.

CSome intentional rest practices, though not always consistent.

DRegular, intentional practices that leave me feeling genuinely more resourced.

Q22

When you're having a strong internal experience – how clearly can you name it?

AIt's mostly just "too much;" I struggle to put words to it.

BI can sometimes label emotions, but it often feels blurry.

CI can usually name what I'm feeling with some accuracy.

DI can often identify layered experiences (e.g., "sad and scared but also hopeful").

Q23

When someone you care about is dysregulated – what tends to happen to you?

AI either shut down, fix, or get overwhelmed with them.

BI want to be helpful but often get pulled into their emotional storm.

CI can stay relatively steady and offer some grounded presence.

DI can usually stay grounded, present, and help them regulate without losing myself.

Q24

On time-sensitive or high-stakes decisions – what's your pattern?

AI freeze or make impulsive choices I later regret.

BI overthink, delay, and feel paralyzed.

CI can decide after some stress and deliberation.

DI can gather enough information, decide, and act—even if it's uncomfortable.

Q25

When you feel you've disappointed someone – what happens?

AI spiral into shame and want to disappear or disconnect.

BI replay it repeatedly and have a hard time facing them.

CI feel bad but can repair and move forward.

DI can own it, repair where needed, and not let it define my worth.

Q26

Quiet time alone with your thoughts and body feels…

AUncomfortable or intolerable; I avoid it.

BPossible briefly, but it often stirs anxiety or agitation.

CSometimes nourishing, sometimes challenging.

DOften a source of grounding, insight, or restoration.

Q27

Under performance pressure (speaking, deadlines, being observed) – what happens?

AMy system floods; I underperform compared to my actual ability.

BI get through it but feel wrecked before/after.

CI feel activated but can access most of my abilities.

DI can harness the activation and channel it into focused performance.

Resilience & Growth

How you adapt and relate to your nervous system.

6 questions

Please answer all questions before continuing.

Q28

After a big setback or "failure" – how do you tend to adapt?

AI feel stuck there for a long time; it colors everything.

BI eventually move on but carry a lingering sense of defeat.

CI can process it and find a way to re-engage.

DI use it as data, recalibrate, and often emerge clearer or stronger.

Q29

Your relationship with stress as a concept – which fits best?

AStress feels like proof that I'm failing or not enough.

BStress feels dangerous, and I try to avoid it at all costs.

CStress is uncomfortable but sometimes necessary for growth.

DStress is a signal; I work with it as information to adapt and grow.

Q30

When work/clients/projects demand more than planned – what do you do?

AI habitually sacrifice my well-being and personal life to keep up.

BI sometimes push too far, then crash and need long recovery.

CI'm learning to cap my output and renegotiate expectations.

DI regularly protect my energy and say no or adjust timelines as needed.

Q31

Sharing something vulnerable with someone you trust feels…

AVery unsafe; I rarely do it.

BPossible, but I often regret it or feel exposed.

CDoable with a few people, and it mostly feels okay.

DA meaningful way to deepen connection with the right people.

Q32

When you're overwhelmed or struggling – how likely are you to reach out?

AI isolate and try to hold it all alone.

BI think about asking for help but rarely follow through.

CI sometimes reach out, even if it feels awkward.

DI can recognize my limits and reach out to the right people or resources.

Q33

Overall, how would you describe your nervous system literacy right now?

AI feel confused and mostly at the mercy of my reactions.

BI have some insight but don't know how to really change it.

CI understand some of my patterns and use a few tools.

DI have a growing map of my nervous system and active tools I'm experimenting with.

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Parenting

Your nervous system as a parent or caregiver.

8 questions

Please answer all questions before continuing.

When your child is melting down, defiant, or very upset – what happens inside you?

AI feel overwhelmed or out of control and often react in ways I later regret.

BI manage the situation but feel internally flooded or shut down.

CI can stay mostly steady, with occasional moments of losing it.

DI can usually stay grounded, present, and intentional—even when it's hard.

Noise, mess, and constant demands from kids – how does your system respond?

AThey regularly push me into overload; I snap or withdraw.

BThey frequently drain me, and I'm often running on fumes.

CThey are challenging, but I have some strategies that help me cope.

DThey are tiring but generally manageable; I know how to replenish myself.

When your child is scared, sad, or anxious – what does co-regulation look like?

AI feel unsure how to respond and either shut it down or avoid it.

BI try to be there but feel awkward or emotionally flooded myself.

CI can be present and supportive most of the time.

DI often help them feel seen, safe, and settled while staying regulated myself.

After you've snapped, checked out, or lost your cool – what usually happens next?

AI feel ashamed and avoid talking about it.

BI sometimes apologize, but it feels uncomfortable or incomplete.

CI usually come back to repair when I've calmed down.

DI actively repair, name what happened, and model accountability and connection.

Your internal narrative about yourself as a parent or caregiver:

A"I'm failing; my kids deserve better than me."

B"I'm constantly falling short and feel guilty most of the time."

C"I'm imperfect but doing my best and growing."

D"I'm a good-enough parent who is learning, repairing, and building something meaningful."

How often do your kids see you practice regulation tools?

AAlmost never; I mostly just white-knuckle through.

BOccasionally, but it's inconsistent and not explicit.

CFairly regularly, even if it's not perfect.

DOften; I intentionally model and sometimes narrate what I'm doing to regulate.

Thinking about your week as a parent – how resourced do you feel?

AI am in survival mode most of the time.

BI swing between survival and barely keeping up.

CI feel stretched but occasionally resourced and grounded.

DI feel challenged but overall resourced, supported, and able to show up.

In terms of support for your parenting role, which is closest?

AI feel very alone; I rarely have real help or emotional support.

BI have some support, but it often feels insufficient or unreliable.

CI have a few solid supports I can go to when needed.

DI feel held by a meaningful support network or "village."

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