Autopilot Breaker: A 7-Day Plan to Calm Your Mind & Reset Your Nervous System

When you feel stuck in autopilot, anxious, overthinking, and disconnecting from yourself, this gives you a simple way to interrupt the pattern and come back to calm and control without having to “change your life.”

Use it for 5 minutes a day for 7 days.
Each day gives you a short, beginner-friendly practice you can use anytime (morning, after work, mid-spiral, or before bed).

The 3-step way to use it (daily):

1. Notice the autopilot cue (stress, tight chest, racing thoughts, numbness, shutdown)

2. Do the day’s reset (breath + body + awareness prompt)

3. Return to one grounded next step (instead of reacting)

What you can expect by the end of the week:

• Faster calm when stress hits

• More awareness of what triggers your overwhelm

• Fewer reactive spirals and more “I can handle this” moments

• A small set of resets you can reuse daily, not just for 7 days

This plan is designed to help you if you struggle to stay consistent. The steps are small on purpose. No long routines, no perfection, no hustle. Every prompt is written to feel supportive and doable on low-energy days.

What’s Inside:

• 14 nervous system–regulating “interrupts” to help you shift out of stress and back into calm

• A Quick-Start Script to build your personalized calm plan

• A Weekly Tracker to help you build awareness and consistency

• Reflection prompts to understand your stress patterns

• Printable flashcards for gentle daily reminders

• A supportive, step-by-step approach that fits into real life

Instant Digital Download:

• Printable PDF format

• US Letter size (8.5 x 11 in ~ 216 x 279 mm)

• A4 (8.3 x 11.7 in ~ 210 x 297 mm)

• Compatible with digital planning apps (GoodNotes, Notability, etc.)

How It Works:

• Check your email and Download the PDF files.

• Unzip the files.

• Download free software to unzip files if you don’t already have it.

• You can use Adobe Acrobat Readerfor free to open, view, and comment on your PDF files.

• Colors may vary slightly depending on the computer monitor and printer you decide to use.

This item is a digital download, and no physical item will be shipped to you.

Due to the nature of the items, I, unfortunately, do not offer refunds. However, if you run into any issues, please don’t hesitate to reach out via Contact Me.

This is copyrighted by Emilia Stone and is strictly for personal, non-commercial use only. You may not resell, reproduce, distribute by electronic means, or profit in any way from this design.

Thank you for supporting a small business.

© Emilia Stone | All Rights Reserved

1. What is included in this workbook?

You’ll get a 29-page PDF with 14 nervous system interrupts, a quick-start plan, weekly tracker, reflection prompts, and 14 printable flashcards.

2. Do I need any experience with mindfulness or self-care?

No experience needed. All exercises are simple, beginner-friendly, and take less than 60 seconds to complete.

3. Can I do this if I’m very busy or overwhelmed?

Yes. Every interrupt is quick and easy to use — no long routines, no complicated steps, and no extra time required.