What are Self Check-ins?
A self check-in is like a heart-to-heart conversation with yourself. It’s that friendly pause you take to ask, “Hey, how am I really doing?”
Self check-ins (or checking in with yourself) are a form of mindfulness. It involves a mindful exploration of our inner world. tuning in to your thoughts, feelings, and vibes without judgment. Imagine it as a mini-emotional GPS, helping you navigate through your day with a clearer understanding of what’s going on inside. Whether you’re cruising on good vibes or navigating some challenges, a self check-in is your personal compass to staying connected and aligned with your emotional world.
Embracing Self-Care Through Self Check-Ins
In a world that often glorifies busy schedules, self-check-ins are a reminder that self-care does not need to be grand or time-consuming. This small yet powerful practice allows you to catch any negative thought patterns, assess your needs, and make choices that prioritize your well-being. With regular check-ins, you’re nurturing a healthy relationship with yourself, which in turn positively influences your relationships with others.
When we incorporate self check-ins into our daily routine, we improve our ability to read and understand emotions and feelings. Check-ins are also a great way to set goals, create habits, set boundaries, seek support, improve our emotional well-being, recognize patterns n our emotions and behaviors, and improve relationships. This awareness empowers you to make more conscious choices that align with your needs. Additionally, check-ins promote emotional regulation, reducing the intensity of negative emotions and fostering a sense of calm.
Incorporate Self Check-ins Into Your Routine
Incorporating self-check-ins into your daily routine is easier than you might think. By following these simple steps, you’ll be on your way to nurturing a deeper connection with yourself.
| With packed schedules, a towering list of tasks, and the daily demands of life, carving out time for a self check-in might feel like a challenge. How can you find time for yourself when you can’t find the time for the ever-growing things-that-need-to-be-done? But, it’s during these busiest moments that engaging in self check-ins becomes even more crucial. |
Step 1: Choose Your Moments
To build a habit, build your check-ins into your schedule. Take 5 minutes before you eat or go to bed. Take 2 minutes before you step into your next meeting. Check-ins don’t have to be long or another overwhelming task to add to your to-do list. They can be short and tucked into pockets of time throughout the day. Set reminders throughout the day to pause and reflect inwards.
Or, if you can build a longer check-in session, you can dive deeper into your check-ins and explore your answers. Block out time on your schedule to check in with yourself.
Step 2: Set the Scene
Check-ins are a portable tool, so you can take this with you wherever, whenever. You could try pairing it with another task that doesn’t require much focus, such as washing the dishes, doing laundry, on your commute to or from work, walking to your next meeting location, etc.
However, for longer sessions, you may want to find a comfortable and quiet space where you can focus without distractions. This could be your favorite chair, a cozy corner, or even a peaceful outdoor spot.
Step 3: Ask Yourself
Use prompts to guide your self-check-in. Simple questions like “How am I feeling right now?” or “What do I need in this moment?” can spark your introspection. These questions gently direct your attention inward.
Check out our 20 Prompts to Check In With Yourself based on topics from our newsletters.
Step 4: Reflect
Take a moment to reflect on your thoughts and emotions. Observe without judgment. Allow whatever comes up to the surface–whether it’s happiness, stress, or even a mix of feelings.
Tip: Tailor Check-Ins to Your Needs
Every individual’s journey is unique, and so should be your self-check-in practice. Customize your check-ins to fit your preferences and personality. If writing is your forte, journal your feelings. If you’re more visual, create a mood board reflecting your emotions. The key is to make it a practice that resonates with you.
Here is a list of ideas for the different methods you can use to reflect during your check-in. Experiment, find the method that is most comfortable for you, and feel free to mix up your sessions.
- Journal by typing on a computer or phone, writing with pen and paper, or using text-to-speech features;
- Ask and answer yourself aloud;
- Ask and answer yourself in your head;
- Sign to yourself;
- Ask and answer your reflection in a mirror;
- Ask parts of yourself (e.g. ask the part of you that feels anxious or stressed or overwhelmed as though you were asking a friend);
- Answer by talking to your pets;
- Answer by talking to stuffed animals or other inanimate objects that bring you comfort;
- Answer yourself in the language and method that feels comfortable for you (even if it seems unconventional).
Remember: Embrace Progress, Not Perfection
The goal of a self-check-in is not to have all the answers or achieve a certain outcome. It’s about being present with yourself and acknowledging your emotions, whatever they may be. Sometimes you may not have a clear answer to a prompt, and it’s okay to let it go for now. You can always return to the prompt at a later time.
And, remember, checking in with yourself is a form of mindfulness; it’s a skill that will take practice, and a good way to practice is to make it a habit to check in with yourself.
Step 5: Make It a Habit
As with any new practice, consistency is key. To make self-check-ins effortlessly woven into your daily routine, consider pairing them with an existing system. It could be linked to your morning coffee, lunch break, or winding-down ritual.
As you make self-check-ins a habit, you’ll find that it becomes more natural and rewarding over time. Be patient with yourself as you develop this meaningful routine.
Your Ongoing Journey to Well-Being
Regular self-check-ins are your secret tool in the journey of self-care. By dedicating a few moments each day to connect with yourself, you’re fostering a deeper understanding of your emotions and needs. This newfound awareness equips you with the tools to make intentional decisions that enhance your mental health and overall quality of life.
So, take a deep breath, check in with yourself, and embark on this transformative journey of self-care.
