How to Do a Daily Check-In

A daily check-in is a short pause to ask yourself how you are doing. It takes about a minute. Over time, it helps you notice what you need before the day gets away from you.

The three questions

1. Mood. How do I feel right now? Pick a word, or a number from 1 to 5.
2. Energy. How much energy do I have? Low, medium, or high.
3. One need. What is one thing I need today?

That is the entire check-in.

Mood

Try not to judge your answer. There are no good or bad moods, just information. If you are stuck, try one of these words: calm, tired, anxious, restless, content, flat, hopeful, busy, scattered, okay.

A number works too. Use 1 for a rough day and 5 for a great one. Most days will sit in the middle, and that is normal.

Energy

Energy is not the same as mood. You can feel happy and tired, or low and wired. Name them separately.

• Low: keep the plan light today.
• Medium: do the usual.
• High: use it on something that matters to you.

One need

This is the most useful part. Ask yourself what would help a little. Some examples:

• A glass of water and a snack
• A walk outside
• Ten quiet minutes
• A text to a friend
• An early night
• Help with one task
• Nothing. Just a slower pace.

Pick one and give it a small place on your day. You do not have to fix everything.

How to do it, step by step

1. Choose a trigger. Your first coffee, brushing your teeth, or sitting down at your desk.
2. Take one slow breath.
3. Ask the three questions in your head.
4. Write the answers in a few words. Use a notes app, a paper calendar, or a tracker.
5. Pick one small action that meets your need.
6. Go on with your day.

Looking back

Once a week, glance over your notes. You might see patterns, like low energy after late nights or better moods on days you walk. Use what you notice to make one small change.

When it is hard

Some days your answers will be tough. If your mood stays low, if you feel overwhelmed most days, or if you are having thoughts of harming yourself, please reach out to a doctor or mental health professional. In the US, you can call or text 988 to reach the Suicide and Crisis Lifeline at any time.

This habit is a self-awareness tool. It is not a treatment or a substitute for care.

Make it easier

• Put a sticky note on your bathroom mirror.
• Set a gentle phone reminder at the same time each day.
• Pair it with something you already do.
• Do it in under a minute. Longer is not better.

Try it today

Right now, ask yourself the three questions. Mood, energy, one need. Write your answers in a few words. Then do the one small thing.