Daily Mental Health Check-In

21 items · Health · Easy difficulty · 10 min

A 10-minute daily routine to check your mood, stress, sleep, and coping.

• Rate your mood

  Choose a number 1 (very low) to 10 (very good).

• Check for suicidal thoughts or self-harm

  Notice any thoughts or urges right now.

• Contact crisis support if experiencing harm thoughts

  Call local emergency services or a crisis line immediately if in danger.

• Assess stress level

  Rate stress 1 (calm) to 10 (overwhelmed).

• Identify current emotions

  Name 2–3 words (e.g., anxious, relieved, tired).

• Note physical symptoms

  Scan for tension, headaches, appetite changes, etc.

• Review last night's sleep

  Quickly check duration and quality.

• Record hours slept

  Write approximate total hours.

• Rate sleep quality

  Rate 1 (poor) to 5 (restful).

• Note sleep disruptions

  List wake-ups, nightmares, or trouble falling asleep.

• Check appetite and hydration

  Note recent eating and water intake.

• Evaluate energy and motivation

  Rate your ability to start or complete tasks today.

• Identify today's triggers

  Name events, people, or thoughts that affected you.

• Choose and use one coping strategy now

  Pick one quick tool to reduce distress.

• Practice 3 minutes of deep breathing

  Inhale 4s, hold 4s, exhale 6s; repeat.

• Take a 10-minute walk

  Move outdoors if possible for a mood boost.

• Try grounding with 5-4-3-2-1 senses

  Name items you see, hear, feel, smell, and taste (or imagine).

• Connect with someone

  Send a message, call, or check in with a friend or family member.

• Plan one small task to complete today

  Pick one achievable action to build momentum.

• Record one thing you're grateful for

  Write a short line to shift focus to positives.

• Review medications and appointments (if applicable)

  Confirm doses and upcoming therapy or doctor visits.

Printed from TickYouOff — the interactive version tracks your progress and can be shared with others.