Regulation Race – A Fun, Movement-Based Regulation Game - FREE!

Turning big feelings into a track children can navigate...

Regulation Race is a playful, racing-themed self-regulation activity that helps children recognise their emotions, choose supportive strategies and practise moving towards calm and readiness.

About This Resource

Regulation Race is a movement-based activity designed to help children understand and manage their emotions through the power of play. Using a racing track layout, children move through four different “lanes” - inspired by the Zones of Regulation framework - each representing a different emotional speed.

On the track, children explore:

• Go Lane (Green) – calm, focused and ready to learn.

• Slow Lane (Yellow) – energy rising, time to ease off.

• Rest Lane (Blue) – low fuel, needing a boost.

• Pit Stop (Red) – big feelings, time for maintenance.

Each lane includes five practical self-regulation strategies that help children respond safely and confidently to their emotional “speed.” The goal isn’t to race to calm or finish quickly, but to practise noticing, adjusting and responding in a way that feels right for their body. Just like on a real track, sometimes we need to slow down, refuel or stop and make adjustments before continuing.

Regulation Race can sit alongside your use of the Zones of Regulation framework, or be used as a standalone activity in any classroom or home setting.

What Each Lane Means

🟢 Go Lane – Ready and Steady

This is the smooth stretch of track. Children in the Go Lane feel calm, balanced and ready to learn. Their bodies feel steady and their minds are clear. The strategies here focus on maintaining that feeling, protecting focus and staying in control.

🟡 Slow Lane – Ease Off

Energy is rising. Children may feel restless, frustrated, anxious or overexcited. This is the bend in the track where we apply the brakes gently. The strategies in this lane help slow breathing, reduce intensity and prevent bigger emotional escalation.

🔵 Rest Lane – Refuel

Energy is low. Children may feel tired, flat, withdrawn or unmotivated. This is the refuelling point. Strategies here gently increase alertness and help children move back towards balance without overwhelming them.

🔴 Pit Stop – Full Maintenance

Big emotions have arrived. This might look like anger, overwhelm, panic or loss of control. In racing terms, this is a red flag moment - we need to pull in for maintenance. Strategies in the Pit Stop focus on safe discharge, grounding and stabilisation before returning to the track.

How to Use Regulation Race

Regulation Race is intentionally flexible and can be used in a variety of ways.

Step 1: Identify the Emotion

Invite the child to pause and notice how their body feels. You might ask, “What emotion feels closest right now?” or “Does your body feel ready to go, a bit wobbly, low on energy, or like it needs a full stop?” Awareness always comes before action.

Step 2: Move Along the Track

Children can place a small toy car on the page, use a counter or marker, or roll a dice to decide which strategy to complete first, it is entirely up to them. They can try just one strategy or work through all five. If their emotion shifts, they can move to a different part of the track at any time. There is no expectation to complete everything. Although there is a finish line, it’s simply there for children who want to complete all five activities. Many will find they feel calmer after just one or two, and in that moment, they’ve already won the race.

Step 3: Reflect and Continue

When the child feels ready to finish the race, take a moment to reflect together on which strategies they found most helpful and which emotion they feel closest to now. This helps build awareness and confidence in using regulation tools independently.

Features

• Two-page printable track design.

• Handy Grown Up Guide.

• Four clearly defined emotional “lanes.”

• Five regulation strategies per lane.

• Flexible use alongside the Zones of Regulation.

• Suitable for classrooms, therapy settings and home environments.

• Play-based and movement-focussed.

Benefits

• Builds emotional awareness and confidence in identifying emotions.

• Encourages independence in choosing strategies.

• Normalises emotional shifts throughout the day.

• Supports proactive regulation practice.

• Makes self-regulation feel playful, achievable and fun.

• Reinforces that calm is a skill, not a personality trait.

Regulation Race isn’t about competition, it’s about learning to pace, slow, refuel and maintain emotional balance. Just like athletes train their bodies, children can train their nervous systems. With regular use, children begin to recognise their emotional speed, apply strategies confidently and steer themselves back towards the Go Lane when they’re ready.

Download Regulation Race now for FREE!