Checking In

Checking in with yourself daily can be a powerful, sustainable practice. It can be simple, but not easy - especially at first.

Before you Begin

Here are some considerations when building a check-in habit:

Would checking in around the same time each day be helpful for me?

At what time of day would I most benefit from a check-in?

When would be the most accessible/sustainable timing for a daily check-in?

Do I want to have certain purposes or intentions for my check-in?
(For example - noticing physical sensations, practicing self-compassion, creating accountability for regular nourishment, etc.)

Would I like to track my check-ins?
(This might be something creative like doing a sketch or other journal entry each day to reflect what came up. It might be simply noting down whether the check-in happened each day.)

How can I help myself to remember to check in?
(Ideas include - using a phone alarm; attaching this new habit to an established one, like taking meds in the morning; or having the check-in displayed somewhere, like a post-it on your bathroom mirror.)

As you Practice

Here are some questions that you may want to include in your check-in:

What sensations am I feeling in my body? What are they telling me? 

What do I need and how can I care for myself today?

Which emotions are coming up for me? Where do I notice them in my body?

What is something I am proud of myself for today?

What is something I am grateful for today?

Have I gone outside today?

Have I moved my body?

How have I nourished my body today?

Checking in on your Check-In

Be gentle with yourself as you start this practice. If you forget sometimes, try to be curious: see it as a source of information rather than a failure. What made it harder that day? What could make it easier in the future?

Pay attention to how the check-in works for you. It’s important that the check-in feels aligned with you, and not just another item on the to-do list. Do your questions need to be adjusted? Does the timing need to be changed?

Check-ins can be a beautiful way to connect with yourself, to practice gratitude and attention, to notice patterns in your feelings or needs, and much more.