THE CHECK-IN GUIDE
How do you feel?
A check-in is a quick note about how you feel at one moment.
Choose the words that fit. You can pick more than one. Choose No change on its own if you feel the same as before.
- Focused
- I can pay attention to what I’m doing.
- Calm
- I feel quiet and relaxed inside.
- Alert
- I feel awake and notice what’s going on.
- No change
- I feel the same as before.
- Low energy
- I feel tired or have little energy.
- Jittery
- I feel shaky or restless. It’s hard to sit still.
- Dizzy
- I feel wobbly, or like things are spinning.
- Nauseous
- My stomach feels sick, like I might throw up.
- Body rush
- I feel a sudden wave of tingling or buzzing in my body.
- Headache
- My head hurts.
How strong is it?
Give each feeling its own number. You might feel a little calm and very focused at the same time.
- 1 · Very mild — I barely notice it.
- 2 · Mild — I feel it a little.
- 3 · Medium — I clearly feel it.
- 4 · Strong — I feel it a lot.
- 5 · Very strong — It feels very strong.
You can leave a number blank. No change doesn’t need a number.
Use the time when you felt it. This helps you look back and spot patterns.
You’re recording what you feel. You don’t need to know why.