How to do a daily mental health check-in (with questions)
By the MOJO team · Updated · 2 min read
The short answer
A daily mental health check-in takes about a minute: rate your mood, note how you slept and what you did, name what lifted or drained you, and ask what you need tomorrow. Done every day, it shows you trends you'd otherwise miss, and makes it easier to notice early when you need more support.
Why check in every day
How you feel today is a snapshot. How you've felt across three weeks is a story. Daily check-ins reveal slow slides (a mood drifting down, sleep getting shorter) while they're still easy to fix, and they show you what reliably helps.
Seven questions for your check-in
- How am I feeling right now, in one word?
- On a scale of 1 to 5, how was today overall?
- How did I sleep last night, and for how long?
- What did I do today? Did I move?
- What lifted my mood today?
- What drained me today?
- What do I need tomorrow?
Make it stick
Tie it to something you already do every evening, keep it under a minute, and don't judge your answers. A one-word answer is a perfectly good check-in.
If writing feels like a chore, talk instead. With MOJO you answer out loud in about 30 seconds, and it logs your mood, sleep and activity for you, then shows patterns like your best days following longer sleep.
Signs it's time for more support
- Low mood or anxiety most days for two weeks or more.
- Losing interest in things you usually enjoy.
- Big changes in sleep or appetite.
- Struggling to get through work, study or daily tasks.
Where to get help
If anxiety or low mood lasts for weeks, gets in the way of work, sleep or relationships, or you have thoughts of harming yourself, please talk to a doctor or mental health professional. If you're in crisis, contact your local emergency number or a crisis line such as 988 in the US or Samaritans on 116 123 in the UK.
Frequently asked questions
What should I ask in a mental health check-in?
How you feel in one word, how your day was from 1 to 5, how you slept, what you did, what lifted you, what drained you, and what you need tomorrow.
How often should I check in on my mental health?
Daily works best because it shows trends. It only needs to take a minute.
This guide is general wellbeing information, not medical advice. If you're worried about your mental health, talk to a doctor or mental health professional.