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Checking in

We live in a fast-paced world with to-do lists, emails, meetings and personal demands, it's not surprising that we can get to the end of the day/week in a haze and questioning where the time has gone.

A noticeable observation during the pandemic was how much everything slowed down, including myself! Without the presence of distractions, we're encouraged to confront real thoughts, feelings, experiences. This can be daunting, especially if you have a tendency to avoid by keeping yourself busy.

During this time, I was able to check in with myself more than I have ever done. This involved taking 10-15 minutes (typically at the beginning of the day) to ask myself a series of questions which I would write down in my journal. I started the day with a clearer mind and in a more relaxed state.

Here are some of the questions I've used during my self check in's:

  • How am I feeling emotionally?

  • How is my body feeling? (Notice any body parts holding tension)

  • What challenges have I faced recently?

  • What support do I need right now to help me through these challenges?

  • How can I show kindness to myself right now?

  • What can I do to make myself feel good today/this week?

  • What am I grateful for?

  • How have my thoughts been recently?

  • What am I excited to focus on this week?

  • What is one thing that I can let go of, that is no longer serving me?

  • What am I proud of today/this week?

  • How do I want to show up in the world, and what do I need to do to ensure this happens?

  • What is one thing that I would like to work towards this week?

  • How can I prioritise my wellbeing today/this week?

Essentially, there is no right or wrong way to check in with yourself. Go with what makes you feel able to connect with your mind and body.


​It's helpful to have a regular time each day or week in order to build the habit of checking in. Review your diary and select a time that works best for you.

Keep the following in mind:

- limit distractions

- remain non-judgemental

- plan something afterwards e.g. self-care activity or anything you feel like you need in that moment

Remember, if you notice strong feelings and thoughts that you feel unable to cope with, professional help and support is available:

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