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Daily Mental Health Check-In

Easy 21 items · 10 min
testuser's avatar
testuser Published 2 weeks ago
Health

A quick, guided daily check-in to help you notice mood, stress, sleep, social connection, and triggers. Designed for anyone who wants a short routine to stay aware, pick a coping step, and track small changes over time.

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  1. Rate your mood — Choose a number 1 (very low) to 10 (very good).
  2. Check for suicidal thoughts or self-harm — Notice any thoughts or urges right now.
  3. Contact crisis support if experiencing harm thoughts — Call local emergency services or a crisis line immediately if in danger.
  4. Assess stress level — Rate stress 1 (calm) to 10 (overwhelmed).
  5. Identify current emotions — Name 2–3 words (e.g., anxious, relieved, tired).
  6. Note physical symptoms — Scan for tension, headaches, appetite changes, etc.
  7. Review last night's sleep — Quickly check duration and quality.
  8. Record hours slept — Write approximate total hours.
  9. Rate sleep quality — Rate 1 (poor) to 5 (restful).
  10. Note sleep disruptions — List wake-ups, nightmares, or trouble falling asleep.
  11. Check appetite and hydration — Note recent eating and water intake.
  12. Evaluate energy and motivation — Rate your ability to start or complete tasks today.
  13. Identify today's triggers — Name events, people, or thoughts that affected you.
  14. Choose and use one coping strategy now — Pick one quick tool to reduce distress.
  15. Practice 3 minutes of deep breathing — Inhale 4s, hold 4s, exhale 6s; repeat.
  16. Take a 10-minute walk — Move outdoors if possible for a mood boost.
  17. Try grounding with 5-4-3-2-1 senses — Name items you see, hear, feel, smell, and taste (or imagine).
  18. Connect with someone — Send a message, call, or check in with a friend or family member.
  19. Plan one small task to complete today — Pick one achievable action to build momentum.
  20. Record one thing you're grateful for — Write a short line to shift focus to positives.
  21. Review medications and appointments (if applicable) — Confirm doses and upcoming therapy or doctor visits.
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