Protocols by Kokorology.
If your mind won't stop, your sleep is shallow, and "just breathe" isn't cutting it — this is a 5-minute morning and evening practice that calms your body first, so your thoughts follow. Built on the science your therapist is probably already using.
A nervous-system journal tracks state, not feelings.
A nervous-system journal is a daily writing practice that surfaces your autonomic state (ventral, sympathetic, dorsal), the triggers that moved it, and the inputs that brought you back. Unlike a mood diary, it produces pattern data — the kind a therapist, coach, or doctor can actually act on. It is built on polyvagal theory and takes about ten minutes a day, split between morning and evening.
Somatic journaling is the same practice approached from the body first — scoring jaw, chest, gut and breath before writing. Both are designed to compound: most users see their first usable pattern by day 21–28.
Three steps. Ten minutes a day.
01. Morning calibration (5 min)
On waking, name your polyvagal state — ventral, sympathetic, or dorsal. Score your baseline 1–10. Do not analyse.
02. Evening reflection (5 min)
Map one state shift from the day, what triggered it, and what brought you back. One sentence each. The trigger column is where the insight lives.
03. Weekly review (Sunday · 10 min)
Average your seven scores. Spot one pattern. Write the single sentence your nervous system has been trying to tell you all week.
A full somatic operating system, not a mood diary
Every layer below ships in the baseline membership. Anchors stack on top — the journal stays the spine.
- Body-first somatic scan — Score jaw, chest, gut and breath 0–10 before you write. Five seconds, twice a day.
- Polyvagal state tracking — Tag every entry as ventral, sympathetic or dorsal. Watch your distribution shift week by week.
- Triggers & brought-back — Two short fields a day. By week three, you can name your top three stressors and regulators.
- Today's hack, tracked — Pick from the Hacks library (included). The app logs whether you did it and what shifted.
- Your Anchor's schedule — One Anchor loads inside the journal with its trackable habits and weekly checkpoints.
- Devices & data uploads — Drop in Apple Health, Oura, Whoop, Garmin, Fitbit or CGM exports — HRV, sleep, RHR, glucose.
- Insight digest — An AI pass over your entries surfaces patterns you'd miss alone — never prescriptive, always your data.
- Weekly review & yearbook — Sunday review pulls seven days into one sentence. Quarterly and annual yearbooks compile your shifts.
- GDPR export & delete — Download everything as JSON. Hard delete on request. Never sold, shared or trained on.
Non-clinical. Built on polyvagal theory and somatic practice. Not a substitute for therapy or medical care — but the kind of pattern data a therapist, coach or doctor can actually act on.
One product, three rhythms
Same Digital Journal in every tier — choose the billing rhythm that matches your life. Cancel anytime, 30-day money-back guarantee.
- Digital — Monthly — €25/mo. Full somatic / polyvagal practice. Cancel anytime, no minimum term.
- Digital — Quarterly — €67/quarter. Long enough for the pattern to show up (most users see theirs by day 21–28), short enough to not feel locked in.
- Digital — Annual — €240/yr. Twelve months at the price of ten. For people who already know they want a daily practice that compounds across a full year — with coach time, custom builds and a hand-crafted digital keepsake on request.
- Paper Edition — €45/mo. Same body-first methodology, delivered in print every month. For those who need slowness and touch as part of the ritual.
- Email Reminders — +€10/mo. Morning prompt + evening reflection + Sunday nudge — landed in your inbox so consistency doesn't depend on willpower.
- Practitioner Pack — €149/mo. Built for therapists, coaches and clinicians who want to use the journal themselves AND recommend it to clients with confidence.
All tiers include the Daily Practice Hacks library (€15/mo standalone value).
Answers to the questions people actually ask
What is a nervous-system journal?
A nervous-system journal is a daily writing practice designed to surface your autonomic state (ventral, sympathetic, dorsal), the triggers that moved it, and the inputs that brought you back. Unlike a mood diary, it tracks state — not feelings — and is built on polyvagal theory.
What is somatic journaling?
Somatic journaling is journaling that starts from the body, not the mind. You score body signals (jaw, chest, gut, breath) and nervous-system state first, then write. It produces data your therapist, coach, or doctor can actually act on.
Is journaling good for the nervous system?
Yes — when it tracks state rather than venting feelings. Tracking and naming a nervous-system state activates the prefrontal cortex (Lieberman et al., 2007's 'name it to tame it' work), which dampens amygdala reactivity. The Kokorology Journal is designed around this mechanism.
How is this different from a gratitude or feelings journal?
Gratitude and feelings journals surface mood; nervous-system journaling surfaces state and the inputs that move it. The output is pattern data, not catharsis.
Can I share my journal with my therapist or coach?
Yes. The Digital Journal exports a clean PDF of your week or month for practitioners. The Paper Journal can be photocopied or scanned. The Practitioner Pack adds a monthly 30-min review call with a Kokorology coach.
Digital or paper — which should I pick?
Paper if you want the ritual, the slowness, and the screen-free moment. Digital if you travel, want search, want the baseline trend graph, and want to export to your practitioner. Both is also a choice — the methodology is identical.
How long until I see a pattern?
Most users see their first usable pattern by day 21–28. The journal is designed to compound: by week 8 the trend graph is showing causal chains you can actually act on.
What if I miss days?
Skip them. The pattern still emerges in 4 weeks even with gaps. The journal is designed to be friendly, not punitive — punishing yourself for missing days is itself nervous-system dysregulation.
Do I need to know polyvagal theory first?
No. A 1-page polyvagal legend ships with your first month. The journal teaches you the language as you use it.
Can I cancel anytime?
Yes — one click, in your account. You keep what you've already filled in. We also offer a 30-day money-back guarantee on every paid tier.
Will this replace therapy?
No. It makes therapy and coaching faster, because you arrive with concrete state data instead of vague stories. Many therapists now recommend this format to their clients.
Is it for everyone — men, women, every age?
Yes. Everyone has a nervous system. The prompts are designed to work across gender, age, and life context. The methodology is the same whether you're 22 or 72.
