The One-Minute Feeling Checkin

Goals

1. Describe this process.
2. Skillfully use it until self-awareness of your feelings is effortless, automatic, and rewarding.

Background

A feeling is your immediate, subjective experience of affect (pleasant, unpleasant, or neutral), often arising quickly and accompanied by bodily sensations. Feelings are distinct from thoughts (cognitive judgments) and from emotions (which are often longer-lasting and more complex states).

The checkin is a quick, structured process for noticing and labeling what you feel in the present moment. It helps you become self-aware without requiring long reflection or journaling.

WIFM (Why It Matters)

If you are aware of your feelings—and know how to alter them—you can continually improve how you feel. Over time this moves you toward a state where you feel great more consistently.
- Awareness allows you to respond instead of react.
- Small adjustments compound into big improvements.
- You gain skill in shifting your state toward motivation, calm, and focus.

The 1-Min Checkin (How To)

1. Pause (10 sec)
   Stop what you’re doing. Take one slow breath. Give yourself permission to notice.

2. Body Scan (15 sec)
   Ask: Where in my body do I feel tension, energy, or calm?
   Notice shoulders, jaw, chest, stomach, or hands. Do not judge, just observe.

3. Label (20 sec)
   Choose one word that fits best. Use simple categories:

   • Favorable → joy, calm, pride, love, trust, contentment
     
   • Neutral → boredom, indifference, surprise, acceptance
     
   • Unfavorable → anger, fear, shame, guilt, sadness, stress, fatigue

   If unsure, just say “neutral” or “unfavorable.”

4. Check Intensity (10 sec)
   Rate it 1–5. Example: “Calm, 3/5.”

5. Log (optional, 5 sec)
   Write one quick line in your journal or notes: