Dog Ate My Homework: Self-Regulation When Life (or Your Dog) Derails Your Day

You know the phrase “the dog ate my homework”—that classic excuse we all laughed at in school?

Well, imagine this: It’s Monday morning. The most important task for the day is to update the company quarterly rocks, goals and metrics from the all-day working session you had prior to the weekend. Notes are all collected. Confidence is high. You leave your perfectly highlighted, arranged by priority stack of notes on the end of your desk as you step out to grab a coffee.

And then… it happens.

Your actual —sweet, lovable, mildly chaotic— very real dog has shredded your notes into shreds! She has never done this before! Yikes, the dog literally ate your homework!

Cue the panic.

Whether it’s a mischievous Labrador, a crashing computer, or an unexpected life curveball, the feeling is the same: you’re suddenly off track, under pressure, and not sure what to do next.

Welcome to real life. Here's how to self-regulate when things spin out of your control—because let’s face it, they will.

1. Paws and Breathe (See What We Did There?)

Yes, it’s cheesy. Yes, it works.

When chaos hits—especially the ridiculous kind—your brain starts to spiral. A deep breath (or three) tells your nervous system to stand down. It gives you just enough space to respond instead of react.

Ever try Square Breathing?
Inhale for 4 seconds.
Hold for 4.
Exhale for 4.
Hold for 4.

Repeat. (And maybe put the dog outside.)

2. Laugh or Cry—Then Label the Feeling

It’s okay to be mad. It’s okay to be frustrated. It’s even okay to be laughing through your tears as you pick shredded paper out of the carpet so you can try to tape your notes back together again!

Try saying it out loud:

“I’m overwhelmed because I don't have time for this.”
“I’m so annoyed—it feels like I have lost control and my dogs are winning.”

Naming what you’re feeling helps you own it, instead of letting it own you.

3. Remember: Everyone Has a “Dog Ate My Homework” Moment

You’re not the only one who’s had a totally derailed day. And you won’t be the last.

Things go wrong. Dogs eat important paperwork. Plans fall through. Kids get sick. Tech fails. Life happens.

When it does, give yourself the same kindness you’d give a friend. You wouldn’t tell your coworker they’re a disaster and a failure because the situation happened—so don’t tell yourself that either.

Instead, say:

“This is frustrating, but I can figure it out.”
“It’s not perfect or ideal, but it’s not the end of the world.”

4. Focus on What You Can Control

Your dog already destroyed the notes. That part’s over. But what can you do next?

- Recreate a quick outline from memory
- Salvage any pieces you can (minus the dog slobber) and tape back together.
- Call a teammate for a refresh

You can’t undo what happened—but you can choose your next move.

5. Find the Funny (Eventually)

Right now, it’s a disaster. Tomorrow, it’ll be a story. In a month, it’ll be your go-to icebreaker.

We don’t always get to choose the messes we’re in, but we can choose to find humor in them. And let’s be real: a dog eating your notes? That’s sitcom material. Bring it up in your next team meeting to own the mishap and have some fun with it! Make sure to bring your poorly taped together notes for show and tell!

The Bottom Line: Regulate First, React Second

Life isn’t perfect. It’s full of spilled coffee, chewed-up notes, and moments that test your patience and flexibility.

Whether it’s a literal dog chewing your literal homework—or just a day that didn’t go according to plan—the key is to pause, breathe, self-regulate, and choose your response.

Because the world won’t always wait for things to be perfect. But you? You’re more than ready to roll with it.

Want to build your self-regulation skills so you don’t lose your cool (even when the dog eats your notes)? Check out our next emotional intelligence half day class—Grow Your Emotional Intelligence—because grace under pressure is a superpower.