The Daily Check-In: A simple 5-minute emotional check-in that helps you express feelings honestly without blaming others or spiraling into self-criticism.
Most of us either bottle up emotions or let them explode… both hurt our relationships and well-being.
The middle ground is taking ownership of your feelings while staying accountable, without dragging yourself or others down.
Here’s how to make it an everyday practice:
1. Set a daily alarm for your check-in – Morning coffee or lunch break works great
2. Ask yourself: “What am I feeling right now?” – Happy, sad, angry? Use the Feelings Chart to get more specific (see end of post)
3. Verbalize your emotions using “I feel” statements instead of “you made me feel” – owning emotions is about your experience, not assigning fault
4. Acknowledge your role without harsh self-judgment – “I could have handled that better” is way better than “I’m such a mess”
This practice builds emotional awareness and keeps small frustrations from becoming big explosions. You’ll communicate more clearly, relationships improve, and that constant mental chatter will quiet down.
Try this today: Set a daily alarm for your check-in. Tomorrow when it goes off, pause for just 3 minutes and run through questions 2-4: what are you feeling, create “I feel” statement, and acknowledge your role in any conflicts. Notice what comes up… no judgment, just awareness.
Share your thoughts below!
The Feelings Chart
Core by Corie 