How to do a self-check-in?

You can use the prompts and questions below to guide yourself check-in. 

Stage 1 – TUNING IN

This is about just noting or acknowledging what is showing up for you without any judgment. Think of it as a way of dropping in to see how you are. 

Sometimes it can be helpful to practice how much or intensely you feel something, for example, on a scale of 1 to 10 or having descriptions for your current state.

Body and Mind

  • How are my energy levels right now? e.g., 3 out of 10, or Sluggish, tired, normal, awake, just right, restless, agitated, excited.
  • Do my energy levels reflect my emotional state right now. What about my mood and motivational levels right now? – Low, Medium or High.
  • How is my body doing right now? Do I have any tension, aches or pain anywhere?
  • What about body posture? – do I feel slumped, hunched, straight, upright, relaxed?
  • How is my breathing right now – fast, slow, shallow, deep? Where do I feel the inhalation and exhalation most vividly?
  • How is my general mental well-being right now?
  • What’s the pre-dominant thought on my mind right now or taking up headspace?
  • Is there anything I’m worried about today or the week ahead. Again, this could be small or large?
  • What am I looking forward today or this week? It could be the first cup of tea or coffee, a shower, a trip to the cinema – small or large.
  • How is my mood level right now? 

Stage 2 – Thinking about the day or week ahead

Based on how I am feeling:

  • What is something I can do today that will be good for my physical and mental wellbeing and make me feel better than I do now? Nourish me, uplift me, soothe me, energise me? 
  • What or who is important to me in my life? What can I do today or this week that will help me realign with this?
  • What chores can I get done today or this week that will be make me feel better for having done them?
  • What can I deliberately schedule into the day or week that will bring me a sense of enjoyment, satisfaction, or fulfilment? Little or Big
  • Is there anything that I am avoiding or procrastinating over that is important? What small habit or task can support this? Do I need to schedule in time for this in my day or week?
  • Is there anything I tend to do on autopilot in the day or week that I might consider doing differently or I would like to be present for? It could be taking a shower, walking to work/campus. Meeting a friend for a coffee?
  • Is there anything I might deliberately plan into the day or week that will bring me a sense of connection and meaning? Being kind, being effective, being a friend?

Taking it Further with a positive affirmation.

  • Make 1 single positive commitment about how you’d like to be for the day or week ahead. Keep it simple. I intend to be honest, be kind to myself when feeling stressed, truthful or patient with others, pace myself on busy days. It could be connected to a person you may be a bit reactive to or in social interactions where boundaries might be difficult.

Remember to keep all of your answers and intentions to the questions above simple and small to begin with.

In one of my upcoming blogs, I will introduce you to a TRiM check-in exercise we used to practice at the start of sessions as a physical preparation for exercise, which can also be practised as a stand-alone practice as a physical check-in.