Self-guided stress and sleep tools for returning to your baseline.
Start with two free tools: one for stressful days, one for restless nights.
For daytime
When stress won't let up.
Stress tools for anxiety, overwhelm, and feeling off.
Explore Stress ToolkitFor nighttime
When you're tired but can't sleep.
Sleep tools for trouble falling asleep, waking in the night, and waking unrefreshed.
Explore Sleep ToolkitProduct preview
See what using one Baseline tool actually feels like.
The tools are not long lessons or abstract advice. They are short guided pages with prompts, choices, and a clear next step for the moment you are in.
Free sample tool
Body Check-In
Notice what is happening in your body right now. Not to fix it right away, just to recognize it more clearly.
Step 1 · 30 seconds
Settle in
Feel your feet on the floor. Notice texture, temperature, and pressure. You do not need to change anything yet.
Step 3 · 60 seconds
Recognize what you notice
Check what you noticed: tightness, pulse changes, shallow breathing, heaviness, restless energy, warmth, coolness, or something else.
Step 5 · 60 seconds
Choose one calming response
Use pressure, move gently, lengthen the exhale, drink water, rest, shift temperature, or choose another small response.
This is a preview of the format. When you open the tool, you’ll get guided prompts, choices, and interactive steps you can use on your phone, tablet, or computer.
When to use Baseline
Find the right tool for the moment you are in.
You do not have to know the perfect technique. Start with what is happening right now, then choose the tool that gives you a next step.
Stress examples
When anxiety hits and you cannot calm down
Start with Body Check-In or Slowing Things Down.
For the moments when your body feels activated and you need one clear next step.
When you feel overwhelmed and cannot think clearly
Try What Feels Off or Clearing Mental Noise.
For sorting the noise before you decide what actually needs attention.
When you feel tense, keyed up, or always on edge
Use When My Body Feels Tense or Finding My Baseline.
For noticing how stress is showing up physically and helping your system settle.
Sleep examples
When you are exhausted but your mind will not shut off
Try Cognitive Restructuring Log or Stimulus Control Protocol.
For working with the thoughts and habits that keep sleep feeling like something you have to force.
When you wake up at night and cannot get back to sleep
Use Middle-of-the-Night Reset.
For deciding whether to stay in bed, get up, or follow the reset process cleanly.
When sleep problems have become a pattern
Use the Sleep Toolkit sequence.
For sleep diary tracking, sleep scheduling, stimulus control, and relapse-prevention structure.
Clinical basis
What the tools are based on
Baseline is educational, self-guided support.It is not therapy, diagnosis, medical care, or crisis care.
Stress Toolkit
The Stress Toolkit draws from Dr. Aliyah Snyder's work in neuropsychology, brain injury, concussion recovery, traumatic brain injury, and nervous-system regulation.
What it draws from
- • stress-regulation and body-awareness principles
- • cognitive behavioral therapy concepts for reflection and behavior-change skills
- • self-guided tracking and pattern recognition
- • regulation skills for moments when stress affects the body, thoughts, and behavior
Sleep Toolkit
The Sleep Toolkit is a guided self-help toolkit built around behavioral sleep principles for understanding sleep patterns and rebuilding sleep structure.
What it draws from
- • sleep tracking
- • stimulus control
- • sleep scheduling
- • cognitive restructuring and relapse prevention
Most stress resources do not help in the moment you actually need them
Too much theory
50 pages on the nervous system before you get to anything you can actually use.
Too vague
"Practice self-care" and "just breathe" without telling you what to actually do.
Too overwhelming
100+ exercises, programs to complete, techniques to master. It becomes too much too quickly.
You don't need more information. You need tools you can use.
Why the Baseline Stress Toolkit is different
Self-guided daytime regulation tools designed for real life.
Tool-first, not theory-first
Use the tools first. Understanding emerges naturally as you practice.
Curated, not overwhelming
13 tools. That is it. Each one does something specific. No decision fatigue.
Self-guided, always available
No appointments. No schedules. Use them whenever stress shows up.
Body-first awareness
Notice what's happening in your body first. Everything else follows.
From clinical practice, not wellness theory
Self-guided regulation tools packaged so you can use them independently.
What's inside the Baseline Stress Toolkit
Noticing Stress(3 tools)
Body Check-In, Stress Signals Map, What Feels Off
Settling the Body(3 tools)
Finding My Baseline, Slowing Things Down, When My Body Feels Tense
Regaining Clarity(3 tools)
Clearing Mental Noise, What Matters Right Now, Reorienting After Stress
Supporting Daily Function(4 tools)
Daily Stress Snapshot, What Helps Me Feel Steadier, Returning to Baseline, Learning Mode
Format: Web-based tools on a private toolkit page • Phone-friendly pages • Offline backup included
Want to try before you buy? Try the free stress tool →
Why the Baseline Sleep Toolkit is different
A guided sleep sequence, not another pile of random sleep tips.
Sequence-first, not tip-first
Start with orientation and tracking, then follow a clear path instead of guessing what to try next.
Built around sleep patterns
Use sleep tracking and scheduling support to work from your actual pattern, not a generic bedtime checklist.
Middle-of-the-night support
When you wake up and cannot get back to sleep, the reset tool gives you a concrete next step.
Works with thoughts and habits
Sleep often gets tangled with pressure, dread, clock-watching, and habits that keep the cycle going.
Built for setbacks
Bad nights happen. The toolkit includes relapse-prevention support for rough stretches, travel, and disrupted routines.
What's inside the Baseline Sleep Toolkit
Start and track(orientation + diary)
START HERE, Sleep Diary Plus
Rebuild sleep structure(3 tools)
8-Week Protocol Guide, Sleep Restriction Calculator, Stimulus Control Protocol
Handle the hard moments(3 tools)
Cognitive Restructuring Log, Sleep Hygiene Audit, Middle-of-the-Night Reset
Stay on track(support)
Maintenance & Relapse Prevention, Relaxation Technique Menu
Format: Guided sleep sequence • Web-based tools • Downloadable backup included
Want to try before you buy? Try the free sleep tool →
Choose where to start
Stress and sleep often reinforce each other. If daytime overwhelm and nighttime wakefulness are both part of your pattern, the bundle keeps both toolkits in one place.
Free Tools
Free. No email required.
- ✓ Body Check-In tool
- ✓ Middle-of-the-Night Reset tool
- ✓ Opens directly on the website
Stress Toolkit
One-time purchase
- ✓ All 13 stress tools
- ✓ Web-based, works on any device
- ✓ Downloadable offline copies
- ✓ Ongoing private toolkit access
Secure checkout · Immediate access · 30-day satisfaction guarantee
Sleep Toolkit
One-time purchase
- ✓ Seven core sleep tools plus an 8-week protocol guide
- ✓ A guided sequence so you are not picking random sleep tools in the middle of the night
- ✓ Sleep diary, sleep scheduling support, and middle-of-the-night reset included
- ✓ Web access plus downloadable offline backup
Secure checkout · Immediate access · 30-day satisfaction guarantee
Bundle
One-time purchase. Both toolkits.
- ✓ Best if daytime stress affects your sleep, or poor sleep makes stress harder to manage
- ✓ Includes both lanes: daytime regulation and nighttime sleep retraining
- ✓ For patterns where daytime stress and nighttime sleep problems keep looping together
- ✓ Save $17 compared with buying separately
Secure checkout · Immediate access · Includes both toolkits
One-time purchase · Immediate access · No subscription · Secure checkout · 30-day satisfaction guarantee · Offline backup included
After purchase
What happens after checkout
No mystery delivery flow. After payment, the confirmation page gives you toolkit access and any included offline backup.
- 1
Secure checkout
Payment is handled through checkout. Baseline does not store your full card number.
- 2
Immediate toolkit access
Stress Toolkit, Sleep Toolkit, and Bundle purchases open private toolkit pages. Sleep Toolkit purchases include immediate web access plus a downloadable offline backup from the confirmation page.
- 3
Offline backup and support
Paid toolkits include downloadable offline backups. If anything goes sideways, email support with the address used at checkout.
30-day satisfaction guarantee. If these tools don’t feel useful to you, email us within 30 days for a full refund. We ask one question: what would have made this better? Your feedback helps us improve and better help others in need.
Which option fits?
Match the tool to the job
Baseline sits between passive self-help and live care: more structured than a book or meditation library, lighter than a therapy platform.
Structured self-guided tools for stress and sleep
Interactive web tools, offline backup, one-time purchase, and a lighter data footprint.
Not live care. Best when you want self-guided support you can return to on your own.
Guided audio and daily relaxation habits
Large libraries of meditations, sounds, courses, and reminders.
Usually subscription-based, app-account driven, and more passive than tool-based.
Live clinical support and ongoing care
Access to licensed providers, sessions, messaging, and a stronger care container.
Higher monthly cost, more setup, and more sensitive health-related data sharing.
Low-cost learning at your own pace
Ideas, frameworks, worksheets, and material you can keep.
Often passive and harder to use when you are already overloaded.
Why we built Baseline
Baseline was co-founded by Dr. Aliyah Snyder, PhD, licensed clinical neuropsychologist, and Brian Finch to create structured stress and sleep support that’s easier to access, easier to follow, and there when you need a guiding hand.
Stress isn't just a thought problem. It shows up in the body's regulation system, the autonomic nervous system (ANS). The Baseline Stress Toolkit translates brain/body regulation principles into self-guided tools for daily use. No diagnosis required.
Baseline's sleep toolkit was shaped by Brian's personal experience. When he needed help with sleep, the wait for a sleep clinic was long, and he was running out of patience and energy. He started piecing together evidence-based sleep retraining online to help himself, but the process was confusing, clunky, and hard to trust. The gap was clear: people trying to rebuild sleep on their own are usually stuck with options that are expensive, hard to access, scattered across the internet, or built around endless content instead of usable tools. The Baseline Sleep Toolkit is what Brian wished he'd had: a guided sleep process you can actually follow on your own.
This isn't therapy, and it isn't a replacement for clinical care if you need it. It's what should have been available to you all along, whether you're stressed, on a waitlist, in recovery, or just trying to feel less wound up.
Co-founded by Dr. Aliyah Snyder, PhD, licensed clinical neuropsychologist, and Brian Finch
Dr. Snyder is a licensed clinical neuropsychologist, founder and director of The Brain Learning Center, and a research fellow at the UCLA Steve Tisch BrainSPORT Program. Her work includes cognitive behavioral skills, recovery after brain injury and concussion, traumatic brain injury, and nervous-system regulation.
Baseline translates that background into self-guided stress and sleep tools for daily use.
Common questions
Is this therapy?
No. These are self-guided tools for stress awareness and regulation. They're educational, not therapeutic treatment. If you're in crisis or may harm yourself or someone else, self-guided tools are not the answer. In the United States, call or text 988 for the Suicide & Crisis Lifeline. If there is immediate danger, call 911 in the United States or your local emergency number outside the United States. If you can, contact a trusted friend or family member and do not stay alone.
I'm on a waitlist for a nervous system clinic. Can I use these tools in the meantime?
Yes. This is one of the situations Baseline was built for. The tools won't replace specialty care if you need it, but they give you real structure and self-guided support while you wait. Many people use the tools during their waitlist and continue using them after care begins.
I've finished clinical treatment. Is this appropriate for follow-up?
Yes. The tools are the kind of ongoing support most clinics can't provide after discharge. Use them to maintain what you built in treatment, catch early warning signs, and know what to do when symptoms return.
How do I use these tools?
Each tool is a web page and most take a few minutes. Use the stress tools whenever stress shows up. Use the sleep tools as part of the guided sleep process, or when a specific sleep problem shows up. An offline backup is included after purchase.
Who are these for?
Baseline is built for two overlapping groups. The first is anyone dealing with stress, anxiety, or feeling off who wants real tools instead of more advice. You don't need a diagnosis or a referral. You just need something self-guided you can actually use. The second is people whose situation is more complicated. You may be on a waitlist for a specialty clinic. You may have finished treatment and need follow-up structure. You may have ADHD, post-concussion symptoms, or chronic stress that hasn't responded to typical approaches. The tools were designed with you in mind too. Baseline is designed for adults and older teens. Teens should use it with parent or guardian involvement. Baseline is not designed for children under 13.
Can I share these with others?
Your purchase is for personal use. If you are a practitioner interested in using these with clients, contact us to discuss options.
What if I don't like them?
We offer a 30-day satisfaction guarantee. If these tools don’t feel useful to you, email us within 30 days for a full refund. We ask one question: what would have made this better? Your feedback helps us improve and better help others in need.
What do I get in the free sample?
Two web tools: Body Check-In for stress and Middle-of-the-Night Reset for sleep. You can use both directly on the Baseline website, no download required.