Tools

Here are some ideas to get you started.  Some of them will work better for you than others.  In fact, I am sure you can think of more!

Blue Zone Tools Starter List

Tired? Wake Your Body Up

Sad? Cheer Yourself Up

Sick? Help Yourself Feel Better

Tired? Wake Your Body Up
Breathe Deeply
Water
Snack
Take a break
Short rest – head down at desk
Rocking chair
Run
Hop
Wall pushups
Desk pushups
Theraband exercises
Go Noodle” dance along
Yoga exercises
Music (energizing)
Rub feet
Yoga ball exercises
Playdough or Theraputty

Sad? Cheer Yourself Up
Breathe Deeply
Water
Snack
Take a break
Rocking chair
Bean bag chair
Ask for help
Talk to a friend
Write or draw
Read
Help someone else
Massage
Stuffie
Blanket
Quiet space (tent?)
Headphones
Music
Dance
Playdough or Theraputty

Sick? Help Yourself Feel Better
Breathe Deeply
Water (maybe)
Snack (maybe)
Take a break
Bean bag chair
Ask for help
Nap
Ask to go to medical room
Ask to be sent home (really sick)
Massage (vibrating toy)
Stuffie
Blanket
Quiet space
Music
Rest – head down at desk

Green Zone Tools Starter ListDo You Have Extra Energy? Get Loose

Need to Stay Focused? Rev Up

Then… settle… back… down…

Need to Stay Focused? Rev Up!
Go for a walk
Get a drink of water
Go up and down stairs
Wall pushups
Desk pushups
Go Noodle” activity
Yoga exercises
Dance
Yoga ball exercises

Do You Have Extra Energy? Get Loose!
Go for a walk
Get a drink of water
Go up and down stairs
Run
Hop
Wall pushups
Desk pushups
Go Noodle” activity
Yoga exercises
Dance
Yoga ball exercises

Bring It Down
Breathe Deeply
Take a break
Rocking chair
Rub feet
Yoga exercises
Theraband exercises
Music (calming)
Playdough or Theraputty
Weighted lap pad
Dim lighting
Write or draw
Read
Wiggle Seat
Weighted lap pad
Headphones
Follow routine
Massage (vibrating toy or “squishes”)
Adjust temperature (just right)
Get enough sleep
Get enough to eat
Fidget tools (if they are not distracting)

Yellow Zone Tools Starter List

Do You Have Extra Energy? Get Loose

Need to Stay Focused? Rev Up

Then… settle… back… down…

Or maybe you feel Worried about something? Chill

Or maybe you feel UpsetSettle

Need to Stay Focused? Rev Up!
Go for a walk
Get a drink of water
Go up and down stairs
Wall pushups
Desk pushups
Go Noodle” activity
Yoga exercises
Dance
Yoga ball exercises

Do You Have Extra Energy? Get Loose!
Go for a walk
Get a drink of water
Go up and down stairs
Run
Hop
Wall pushups
Desk pushups
Go Noodle” activity
Yoga exercises
Dance
Yoga ball exercises

Bring It Down
Breathe Deeply
Take a break
Rocking chair
Rub feet
Yoga exercises
Theraband exercises
Music (calming)
Playdough or Theraputty
Weighted lap pad
Dim lighting
Write or draw
Read
Wiggle Seat
Weighted lap pad
Headphones
Follow routine
Massage (vibrating toy or “squishes”)
Adjust temperature (just right)
Get enough sleep
Get enough to eat
Fidget tools (if they are not distracting)

Chill
Breathe
Water
Snack
Take a break
Go for a walk
Rocking chair
Bean bag chair
Ask for help
Talk to a friend
Write or draw
Read
Help someone else
Massage (vibrating toy or “squishes”)
Rub feet, ears, lips
Stuffie
Quiet space (tent?)
Headphones
Music
Dance
Playdough or Theraputty
“Dream”
Count to 10
Weighted lap pad
Follow routine
Dim lighting

Settle
Breathe
Water
Snack
Take a break
Get a drink of water
Go for a walk
Go up and down stairs
Run
Hop
Wall pushups
Desk pushups
Bean bag chair
Ask for help
Talk to a friend
Massage (vibrating toy or “squishes”)
Quiet space
Music
Throw a ball hard at a wall
Count to 10
Weighted lap pad
Playdough or Theraputty
Yoga ball exercises
Theraband exercises

Red Zone Tools Starter List

Is Your Body Out of ControlGet It Back

Really UpsetSettle

Out of Control? Get It Back!
Go for a walk
Get a drink of water
Go up and down stairs
Run
Wall pushups
Desk pushups
Throw a ball hard at a wall
“Crash” on a mat

Really Upset? Settle
Find a safe, quiet space
Headphones
Breathe
Water
Snack
Take a break
Bean bag chair
Ask for help
Talk to a friend
Massage (vibrating toy or “squishes”)
Quiet space
Count to 10
Weighted lap pad
Playdough or Theraputty
Yoga ball exercises
Theraband exercises
Follow routine