Focus on Yourself with a Check-In

All, Self-Care

by Tori Roalef
July 29, 2025

When the world demands our attention, our attention becomes currency. Turning our attention inward and toward ourselves, our loved ones, and our life will greatly pay off.

The Idea of the Week

In the vast online world, many social media platforms develop algorithms that hook your attention and keep you scrolling. In the windows of stores, you may find flashy fliers or eye-catching news that reach out and grab you.

At work, many tasks and projects demand your attention, looming over your shoulder as they sit on the ever-growing to-do list. On the road, even, billboards sprout up on the sides, calling for you to pay attention to this business or that one, when your attention should be focused on the road.

When everything is demanding our attention, it’s stressful. It’s easy to push ourselves away because we don’t have the capacity to pay attention to ourselves. Then, we may even be praised for not paying attention to ourselves.

However, the world becomes more overwhelming when we don’t pay attention to ourselves. When we neglect what we need, our bodies will find other ways to make us pay attention. We fall sick. We lose focus at work. We might feel achy, in pain, or unwell for seemingly no apparent reason.

You don’t have to spend hundreds of dollars on yourself (that is, spending hours or days paying attention to yourself) to see the benefits.

When we accumulate pennies and other odd end change over time, they accumulate into dollars, tens of dollars, hundreds of dollars, even.

That is to say, if you check in with yourself for just a few moments each day, it will amass. Sometimes, you can shift and clear your path by pausing to check in. You can forge deeper connections or spark a reconnection by pausing and checking in with your loved ones, too

Our attention is valuable. So, where will you spend it?

The Practice of the Week

This week, we invite you to spend your attention on yourself and your loved ones with a gentle check-in. If you’re unsure where to start, we’ve got you covered.

In this 4-minute article, we’ve provided 11 ways to start the conversation with your loved ones.

If you’re feeling pressed for time, use these prompts to check in with yourself throughout the day. A quick moment to pause between tasks or as you walk to your next destination.

Tune into your breath. How are you breathing? Take in a deep breath. Let out a deep breath and sigh.
Tune into your posture. How are you holding yourself? Roll your shoulders and stretch out your sides. Straighten your back and take another deep breath. Release any tension.
Tune into your body. What sensations do you notice? Listen to what your body needs. Identify one thing you can do to honor your body’s needs right now.
Tune into your emotions. How do you feel? Notice what comes up and where you feel these emotions in your body. Identify one thing you can do to honor your emotions right now.
Tune into your thoughts. What thoughts are loud? Where do those thoughts come from? “Who” is saying them? You do not have to believe every thought. You do not even have to change the thought right now. Just notice them. Suspend judgment. Take a deep breath. Then, you can move on with your day.

Bonus tip: Turn this practice into a habit. Noticing and checking in are muscles. You build this muscle over time. At first, it may feel weird or hard, and as you practice over time, your “check-in” muscles will strengthen.

So, accumulate these small moments of pausing and noticing. Tune into your thoughts, emotions, and listen to your body’s needs.

When we make reflections, pausing, and check-ins a daily habit, we bring more agency into our lives. We become more aware of our thoughts and feelings throughout the day. We catch onto urges, unhelpful thoughts, and notice our emotions and needs. Then, we get to choose how we respond.