Daily Check-ins: Asking yourself: How am I doing?”
And what to do if the answer is: “Not so good.”
In our fast-paced world, where information overload is the norm, our minds and bodies are in a constant state of activity, often leading to exhaustion. We generate and consume more information than ever before. Our brains are constantly overstimulated and overloaded, and our bodies are continuously moving, meaning we can easily reach a stage of perpetual exhaustion without ever feeling it coming. To counteract this, practicing daily check-ins with ourselves can become a critical part of stabilizing our mental health and preventing burnout.
What are Daily Check-ins?
Daily check-ins are moments designed to self-assess our mental and emotional health. This practice, rooted in mindfulness, allows us to pause and reflect on our feelings, thoughts, and overall well-being. While the frequency of these check-ins can vary based on individual needs, starting with daily or even weekly sessions is beneficial for building a habit intended to ensure consistent mental health monitoring.
Studies in psychology have shown the positive impact of mindfulness practices on mental health, and daily check-ins fit neatly into this practice. Research published in 2021 indicates that mindfulness techniques can significantly reduce symptoms of anxiety and depression, highlighting the importance of regular self-reflection in managing mental well-being.
Tips for an Effective Check-in:
Begin with mindfulness: Start by asking yourself “How am I doing?” This simple question initiates a process of self-awareness, helps you to recognize and acknowledge your emotions, and assess whether they are positive, neutral, or negative. It takes only minutes to complete the exercise, and it can be done throughout the day and at any time.
Use the HALT Method: If you notice discomfort or negative emotions, consider whether you’re Hungry, Angry, Lonely, or Tired. Addressing these basic needs can often alleviate immediate distress and improve your mood.
Integrate Check-ins Throughout Your Day:
Morning – Most of us have an unhealthy impulse of reaching for our phones first thing in the morning. Don’t! Resist the urge to start your day with digital screens. Instead, spend a few moments in silence, meditate, stretch, pray, or step outside to connect with nature. Any of these activities will allow you to be with your thoughts. However you enjoy your morning, take a moment to yourself before the day takes you away.
Daytime – Take periodic check-ins and ask yourself, “How am I doing?”. This is especially valuable when you’re in a high-stress environment or going through a highly stressful time. This can prevent negative reactions and promote the kind of emotional regulation that can bring balance back to the moment.
Evening—Before you sleep, try to wind down by disconnecting from screens and engaging in relaxing activities like reading or journaling. Reading is a good practice before bed. Writing down your thoughts and feelings about the day is a great way to release pent-up pressures. Seeing everything on paper helps with understanding and figuring out ways to improve.
What To Do When You’re Struggling: There Are Solutions
Seek Support – Sharing your feelings with a trusted individual can offer relief and perspective. Don’t hesitate to ask your partner, friends, family, or professionals for help.
Self-Care – Prioritize some “me time” or self-care activities that promote relaxation and well-being. These might include activities you enjoy, such as hiking, a little pampering (haircut, massage, etc.), dining at your favorite cafe or engaging in hobbies. Pay attention to your nutritional and physical health as well because the body’s condition impacts the mind. And one of the most often neglected self-care practices is rest, ensure you’re getting adequate sleep.
Monitor Thoughts – Be mindful of negative thought patterns. Techniques like CBT (cognitive behavioral therapy), DBT (dialectical behavioral therapy), and ACT (acceptance and commitment therapy) can be effective in transforming harmful thoughts into constructive ones.
In Emergencies – If you’re experiencing severe distress or thoughts of self-harm or suicide, it’s crucial to seek immediate assistance from crisis services or healthcare professionals. Call the Suicide and Crisis Lifeline at 988 for 24-hour-a-day for free and confidential support if you are feeling this type of distress.
Why Can Pausing for a Daily Check-in Help?
Nearly 2,000 years ago the Roman philosopher Seneca taught us, “The greatest remedy for anger is delay.” This shows the value of taking a moment to step back from stressful situations. By implementing short check-ins, we can prevent impulsive and aggressive reactions, enhance self-awareness, and promote emotional well-being. So much chaos can occur in our daily lives, that saying regretful comments could be a reality if we don’t pause and check-in with ourselves. So, by reserving a moment for yourself each day to foster a little self-awareness and self-control you can become a more balanced version of yourself, and in the process strengthen your most meaningful and important relationships.
