Regulated MAma
27 days to create a small, lasting ritual that helps you feel like yourself again, long after the program ends.
Online · January 4–30, 2027 · $27 · Limited Spots Available
Nothing is wrong with you. Your body is protecting you.
Maybe you snap at the people you love, then feel awful about it. Maybe your mind won't stop racing through the to-do list, even at bedtime. Maybe you stare at the laundry pile, unable to start. Or maybe you say yes when you mean no, putting everyone's needs ahead of your own.
These are fight, flight, freeze, and fawn: your nervous system's built-in ways of keeping you safe. When you're running on little sleep and a long mental load, they can stay switched on long after the stress has passed.
There's a gentler way back.
You can't think your way into calm, and pushing harder usually tells your body the danger is still there. What helps is small, repeated moments of safety: a long exhale, a hand on your heart, five minutes of rest you don't have to earn, and steady people around you who get it.
What Regulated Mama is.
Regulated Mama is a 27-day online program for moms who want to feel different, not just do more. Each day of the week brings a different practice: a check-in on Mondays, short rituals on Tuesdays, Thursdays, and Fridays, meditation on Wednesdays, Kundalini yoga on Saturdays, and a restorative yoga class on Sunday nights. Most take 10 minutes or less, and each one helps your body learn it's safe to soften.
These aren't habits to check off. They're rituals you return to: tied to a moment in your day, small enough for the hardest days, and meaningful enough to keep.
Built to last beyond 27 days
The goal isn't just to get through 27 days. It's to leave with a ritual that's truly yours, one that keeps working long after the program ends.
I give you the tools. You create the ritual that fits your life.
Each week, you'll try small practices: breathwork, meditation, journaling, gentle movement, and rest. You'll notice which ones actually help, then shape them around your real days, whether that's the school drop-off, nap time, or the quiet after bedtime.
By the end, you'll have a ritual built for your life, not someone else's, written on a personal ritual card you can return to in any hard season.
What's included
A daily journaling prompt in your inbox each morning, 2 minutes or less
Monday check-ins using my Triangle of Awareness practice to notice where you are and set an intention
Tuesday, Thursday, and Friday micro-rituals, 5 minutes or less, to try in real mom life
Wednesday guided meditations
Saturday Kundalini yoga practices to move energy and steady your mind
A live yin and restorative yoga class every Sunday night at [TIME], with a replay if you can't make it
A private community of moms doing this alongside you, with no pressure to post
Weekly checkpoints to notice what's shifting, plus a before-and-after reflection
Your personal ritual card to keep using after the 27 days end
The four weeks
Week 1: Notice. Getting to know your nervous system, without judgment.
Week 2: Regulate. Simple tools to help your body downshift.
Week 3: Nourish. Small acts of care that don't take extra time.
Week 4: Return. Choosing the rituals you'll keep.
Meet Alyssa
I'm Alyssa Johnson, LICSW, PMH-C, a licensed clinical social worker certified in perinatal mental health, a Reiki Master Teacher, and a yoga teacher. For 12 years, I've supported women through some of the hardest seasons of their lives, including at Boston Children's Hospital and the Boston Emergency Services Team.
I'm also a mom. I know how hard it is to find even five minutes for yourself, and I know what it feels like when those five minutes change your whole day. I created Regulated Mama to give you those moments, and a village to share them with.
Is this for you?
Regulated Mama is for you if:
You feel wired, worn down, or both, and you're tired of just getting through the day
You want tools that fit into real mom life, 5 minutes at a time
You'd love to feel less alone in this
You're ready to try something gentle instead of something harder
It's probably not the right fit if:
You're looking for therapy or intensive one-on-one support. I'd love to help you find the right care; [book a free 15-minute consultation].
You want a fitness challenge or a strict daily routine
FAQ
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Yes. Most practices take 10 minutes or less, the Sunday class has a replay, and you can do each one whenever your day allows: during nap time, in the car, or after bedtime.
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You can't fall behind. There are no streaks to keep. If you miss a day, you simply come back, and coming back is the practice.
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No. Regulated Mama is a wellness program that draws on my clinical training, but it isn't therapy and doesn't replace care from a licensed provider. If you're wondering whether you need more support, book a free 15-minute consultation
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Every class is recorded, and the replay is yours through 1/30/26.
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None at all. The Sunday classes are slow, supported, and full of permission to rest, and the Saturday Kundalini practices are simple enough for anyone to follow.
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You will receive a full refund if you cancel before January 4th.
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[Take the 2-minute quiz] to find out, and get three rituals made for where you are right now.
A different way to start 2027
Not a resolution. A return. Twenty-seven days of small moments coming back to your body and to yourself, alongside moms who get it, so you leave with a ritual that carries you through the year ahead.
January 4–30 · $27 · Limited spots available · Sign-ups close January 2
Disclaimer: Regulated Mama is a wellness and education program, not therapy, and is not a substitute for care from a licensed provider. If you're feeling hopeless or having thoughts of harming yourself, call or text 988 (Suicide & Crisis Lifeline) or 1-833-TLC-MAMA (1-833-852-6262, National Maternal Mental Health Hotline). In an emergency, call 911.