Check In With How You Feel
Question 1 of 6: Where am I now? · The whole story
Why check in
Section titled “Why check in”Most of us notice how we feel only when it is already bad. A short, regular check-in catches things earlier, while they are still small and easy to change. It also tells you where to start, instead of trying to fix everything at once.
The two-minute check-in
Section titled “The two-minute check-in”Give each line a score from 1 (very low) to 5 (very good). Go with your first answer.
| Area | Ask yourself |
|---|---|
| Energy | Do I have the energy for my day? |
| Sleep | Do I wake up rested? |
| Mood | Do I still enjoy things I usually like? |
| Calm | Is worry or stress under control? |
| Connection | Do I feel close to at least one person? |
| Money | Am I free from money worries this week? |
Write the scores down with the date, in a notebook or a journal app. One check-in tells you about today. Several, over a few weeks, tell you about your life.
Reading the result
Section titled “Reading the result”- Mostly 4s and 5s: you’re in a good place. Keep what works.
- One or two low scores: that’s normal. Everyone has hard days. Note it and look again in a few days.
- The same low score again and again: this is the one that matters. A feeling that stays low for two weeks or more is a signal to act, not something to just push through.
When a low score persists
Section titled “When a low score persists”- Pick one area. Choose the lowest score, or the one that affects the others most. Poor sleep, for example, often drags down energy, mood and calm.
- Read the matching guide:
- Energy or sleep → Sleeping well
- Calm → Stress and overwhelm
- Connection → Connection and loneliness
- Money → When money is tight
- Mood → Why we feel what we feel
- Try one small step this week. Just one, small enough that you’ll actually do it.
- Check in again next week. Compare the scores. If they’re rising, keep going. If not, try another step or another area.
When to talk to someone
Section titled “When to talk to someone”Talk to someone you trust, or to a doctor, if:
- a low mood or lack of interest lasts more than two weeks;
- it affects your sleep, work or relationships;
- you feel hopeless, panicky, or have thoughts of hurting yourself. In that case, don’t wait: contact a doctor or a crisis line today.
Asking for help early is a smart decision, not a sign of weakness.
At the societal level
Section titled “At the societal level”How we feel is not only personal. Insecure work, high costs, loneliness and long hours weigh on many people at once. Checking in helps you take care of yourself, and it also makes it easier to see when the cause is around you, not in you.
Try today: Score the six areas now, from 1 to 5, and write them down with today's date. Set a reminder to do it again in one week.
Next in the story
Your scores show how you feel. The next guide shows why.