How to Check-In With Yourself Daily? 3 Exercises to Follow

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Having a check-in with yourself is a vital aspect of self-care. Taking a moment to reflect on your emotional and physical well-being, and taking relavant steps towards it—can make a significant difference in your overall happiness and productivity. However, as per Marni Amsellem, Ph.D, a licensed psychologist, self care doesn’t always have to involve lavish activities or costly indulgences, unlike how we’d generally think; it’s about finding small moments throughout the day to prioritize your well-being.

Here are some steps to help you check in with yourself and practice self-care:

Identify Your Preferences

Take the time to reflect on activities or experiences that genuinely bring you joy and a sense of fulfillment. It could be something as simple as reading a book or going for a walk in nature, or more indulgent activities like getting a massage. 

Recognizing what resonates with you is the first step towards creating a personalized self-care routine that caters to your unique needs and desires.

Table 1: Exercise to Identify Your Self-Care Preferences

ActivitiesEnjoyment Level (1-5)Frequency (Daily, Weekly, Monthly)
Mindful Breathing Exercises
Nature Walks
DIY Spa Day
Yoga or Stretching
Listening to Music
Socializing with Loved Ones
Cooking Healthy Meals
  1. Enjoyment Level: Rate each activity’s enjoyment level from 1 (low enjoyment) to 5 (high enjoyment).
  1. Frequency: Specify how often you’d like to engage in each activity (Daily, Weekly, Monthly).

Prioritize Simple Acts of Self-Care Check-In

Embrace the significance of seemingly small gestures that contribute to your well-being. Whether it’s taking a few moments to breathe deeply, enjoying a cup of tea, or indulging in a soothing aroma, these simple acts play a crucial role in nurturing your emotional and physical health. 

Acknowledge that self-care doesn’t always have to be extravagant; it can manifest in the form of everyday rituals that bring you comfort and peace.

  1. Think of What Really Matters to You

Take time to reflect on what truly holds significance in your life. Identify activities or aspects that bring you joy, fulfillment, and a sense of purpose. For instance, if spending quality time with your family is essential to you, consider planning regular family outings or engaging in meaningful conversations to strengthen those bonds.

Free Download PDF: Self Care Tracker

  1. Consider Your Values

Reflect on your core beliefs and principles. Align your self-care activities with these values to ensure that your actions are in harmony with your personal convictions. If you value environmental sustainability, you might incorporate eco-friendly practices into your daily routine, such as reducing waste, conserving energy, or supporting local sustainable businesses.

  1. Consider What Emotional or Physical Support You’ll Need

Acknowledge your emotional and physical needs and plan activities that provide the necessary support. If you’re experiencing emotional distress, you might prioritize activities such as therapy sessions, support group participation, or engaging in creative outlets like writing or painting. For physical support, activities like regular exercise, healthy eating, and sufficient rest are crucial to maintaining your overall well-being.

Free Download PDF: 7 Prompts to Check-In with Yourself

Customize & Plan a Budget-Friendly Self Care Routine

Prioritizing your well-being doesn’t necessarily require expensive or extravagant activities. Instead, it’s about recognizing the value of small, simple moments that contribute to your overall happiness and contentment.

Table 2: Exercise to Plan a Budget-Friendly Self Care Routine

Self-Care Activities
Mindful breathing exercisesFree
Nature walksLow cost
DIY spa dayFree or low cost
MeditationFree or low cost
Yoga or StretchingLow cost
JournalingFree or low cost
Listening to musicFree or low cost
Socializing with loved onesLow cost

Create a Consistent Practice 

Integrate your self-care steps into your daily routine, making them an integral part of your lifestyle. Consistency is key to experiencing the long-term benefits of self-care. By incorporating these practices into your daily life, you cultivate a positive mindset and emotional resilience, which in turn helps you navigate challenges with greater ease. Make self-care a priority, acknowledging its significance in maintaining your overall well-being and fostering a sense of balance and contentment in your life.

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