Welcome to the Self-Regulation Sandbox
This interactive tool allows you to experience evidence-based self-regulation interventions including paced breathing, mindfulness, expressive writing, gratitude journaling, nature visualization, and more. Rate your mood before and after each exercise, and view how different interventions affect emotional states over time.
All data is stored locally on your device. No information is sent to any server.
How are you feeling right now?
Rate yourself on each dimension below.
Choose an Intervention
Select one of the following evidence-based exercises.
Paced Breathing
Follow the circle. Breathe slowly and deeply.
Mindfulness Body Scan
Close your eyes if comfortable. Follow the prompts.
Expressive Writing
Write freely about something that has been on your mind. Do not worry about grammar or spelling -- just let your thoughts flow.
Gratitude Journaling
List things you are grateful for today. Big or small, anything counts.
Nature Visualization
Close your eyes and immerse yourself in this scene.
Progressive Muscle Relaxation
Follow the instructions. Tense each muscle group for 5 seconds, then release.
Self-Compassion
Read each affirmation slowly. Let the words resonate.
5-4-3-2-1 Grounding
Use your senses to anchor yourself in the present moment.
How are you feeling now?
Rate yourself again after the exercise.
Your Results
This Session
Aggregated Results
Average mood change per intervention type (all sessions)