This check-in is structured around five evidence-backed pillars from positive psychology research: Sleep (foundation of all other wellbeing), Mood (emotional baseline), Energy (physical and cognitive resources), Stress management (load vs capacity), and Self-care (deliberate investment in your wellbeing).
Martin Seligman's PERMA model and the UK Government's ONS wellbeing measures both converge on similar dimensions. The NHS's 5 Ways to Wellbeing (connect, be active, take notice, keep learning, give) offers practical daily actions to improve each pillar.
Daily is ideal — even just once a day for 2 minutes creates meaningful self-awareness over time. Many people find morning check-ins help set intentions for the day; evening check-ins are good for reflection and identifying patterns. The consistency matters more than the timing. Even 3x per week produces measurable improvements in self-awareness and emotional regulation within 4–6 weeks.
The NHS 5 Ways to Wellbeing are evidence-based actions: 1) Connect — nurture relationships with people around you. 2) Be active — physical activity boosts mood, energy and self-esteem. 3) Take notice — be mindful and aware of what's around you. 4) Keep learning — try new things, expand your skills. 5) Give — volunteering or acts of kindness create wellbeing for both parties. Even small versions of each (a 10-minute walk, texting a friend, learning one new thing) create measurable wellbeing benefits.