Note: The Self-Regulation 3Qetc Self-Assessment: The self-regulation Survey
(Based on Dr. Stuart Shanker’s 5 Domains)
Why these matters
Self-regulation is your ability to manage stress, stay steady, and lead with intention across five interconnected domains: Biological, Emotional, Cognitive, Social, and Pro-Social. When stress in any domain goes unchecked, it can ripple into the others.
This worksheet helps you reflect, reset, and grow in each area.
1BIOLOGICAL – Managing Energy & Physiological Needs
What it means: How well you manage your body’s basic needs (sleep, nutrition, movement, sensory input).
Leadership Impact: Leaders who run on empty or ignore physical stress signals are more reactive and less resilient.
Reflection Prompt: “When am I most physically drained – and how does that affect my leadership?”
Micro-Practices
Schedule micro-breaks every 90 minutes (stretch, hydrate).
Track your sleep patterns for one week; note the impact on mood/decision-making.
Identify one “energy drain” (e.g., back-to-back Zoom calls) and change that habit.
2EMOTIONAL – Managing Feelings Under Stress
What it means: Recognising and managing emotions like frustration, anger, or anxiety.
Leadership Impact: Leaders who can regulate emotions model calmness and avoid spreading tension.
Reflection Prompt: “Which emotions tend to hijack my reactions?”
Micro-Practices
Practice “Name It to Tame It” – label the emotion before responding.
Use box breathing (inhale–4, hold–4, exhale–4, hold–4) in stressful moments.
Keep a “trigger journal” for one week: What set you off? How did you respond?
3COGNITIVE – Managing Focus & Mental Flexibility
What it means: Directing attention, resisting impulses, and shifting thinking when needed.
Leadership Impact: Leaders with cognitive self-regulation pause, prioritise, and adapt – instead of reacting.
Reflection Prompt: “Where do I get stuck in ‘default thinking’ instead of pausing or pivoting?”
Micro-Practices
Ask the “3-3-3” check-in: “Will this matter in 3 days? 3 months? 3 years?”
Do a digital detox hour each week to restore focus.
When new info comes in, ask: “What assumption do I need to rethink?”
Self-Regulation Development Worksheet
4SOCIAL – Navigating Relationships & Conflict
What it means: Reading cues, managing tone, and responding constructively in interactions.
Leadership Impact: Leaders who regulate socially create psychological safety and reduce tension.
Reflection Prompt: “Do I shift tone, body language, or words when conflict arises?”
Micro-Practices
Try a “listen first” rule – hear others fully before responding in tense situations.
Use a neutral opener in conflict (“Help me understand…”).
Ask a trusted peer to flag moments when your tone may feel sharp.
5PRO-SOCIAL – Building Empathy & Moral Awareness
What it means: Understanding others’ needs, showing compassion, and acting with fairness.
Leadership Impact: Leaders with strong pro-social regulation build trust and inspire commitment.
Reflection Prompt: “Do I consider the human impact of my decisions as much as the business outcome?”
Micro-Practices
Ask in meetings: “Who isn’t in the room that this decision affects?”
Find one mentoring moment each week to support a colleague.
When giving feedback, frame it around shared goals and care.
Your Monthly Commitment
Choose ONE domain to focus on this month.
Write your goal & practice here:
This month, I will focus on
By doing
Self-Regulation Development Worksheet
Ideas for Development Interventions (based on literature)
Taking a Wider Perspective (Baumeister, Hofmann):
Practices like “third-person journaling” or asking, “What would a wise mentor see here?”
Encourages a shift from immediate ego-threat to a broader, values-driven lens.
