HabitHabitYou don't need the perfect words. Tap through seven questions to name what you're feeling. Notice what may be behind it. Then choose what might help next. It takes about two minutes, and you won't have to write a paragraph.
Check in nowNo score. No right answer. Pick what feels closest. Your next question will follow what you choose.
Question 1
A mental health check-in is a short pause to ask yourself three things: How do I feel? What has been on my mind? What do I need right now?
You are not trying to diagnose yourself or force a solution. You are making what is going on inside a little easier to see.
Choose the closest word. If you are not sure yet, start with that.
Notice the thought or situation you keep returning to. It might also be a person or a task.
Check your energy and breathing. Notice your appetite and sleep. Pay attention to tension or restlessness too.
You might need rest or clarity. You might need reassurance or connection. You might need movement or a boundary.
Choose something you could do in the next ten minutes. Drink water. Step outside. Write down one thought. Text someone you trust.
A check-in will not fix a hard day. It can help you understand the day you are having.
A short pause can help you notice what is happening before you move into the next task or reaction.
A feeling is hard to work with when it is only “bad” or “off.” Naming it can make it easier to describe.
Save your check-ins and look back later. You may notice what lifts you up or drains you. You may also see what keeps getting stuck in your head.
Once you know what you are feeling, it is easier to consider what could help.
Personal check-in
A quick reflection on how you feel right now. It can help you notice what you may need. It does not diagnose anything.
Mental health screening
A set of standard questions that can flag symptoms worth discussing with a professional. A screening result is not a diagnosis.
Clinical assessment
A qualified professional looks at your symptoms and circumstances. They can help you understand what is happening. They can also discuss appropriate support.
The NHS recommends taking time to notice your thoughts and feelings. It says this can help you gain perspective. Researchers call the act of putting feelings into words affect labeling. One study found that labeling negative feelings reduced distress under some conditions. Timing and intensity affected the result.
A 2022 review of 20 randomized journaling trials found a small to moderate benefit. The studies included people with PTSD, anxiety and depression. The authors also found major differences between the studies. They said stronger research is needed. Habit's check-in is different from the writing exercises in those studies. The research is useful context. It does not prove that this tool will improve your mental health.
The National Institute of Mental Health says self-care can support mental health. It recommends professional help when symptoms are severe or distressing. It also recommends help when symptoms last two weeks or more. If daily tasks are getting hard, talk with a healthcare professional.
It is a short pause to notice how you are doing. You check your feelings and thoughts. You also notice what is happening in your body and what you need. It is for reflection. It is not a diagnosis.
Try these five: How am I feeling? What is taking up space in my mind? What do I notice in my body? What do I need? What is one small thing I can do next?
There is no correct schedule. You might check in each morning or at the end of the day. You can also do it after a stressful event or before therapy. Choose a rhythm you will actually use.
No. A check-in is for reflection. A screening uses standard questions to flag symptoms that may need follow-up. Only a qualified professional can make a diagnosis.
No. You can think through the questions or say your answers out loud. You can also use a tool with selectable answers, like Habit.
No. It may help you notice what you want to discuss with a professional. It does not provide therapy or crisis care. It also does not provide a diagnosis or treatment.
Free Resources
For Professionals
© 2026 Habit. All rights reserved.
Build version: v2.18.6