Written by Delaney Mernick
Because not everyone has the time or energy to write “Dear Feelings” in a $34 notebook, we’re skipping the glitter pens and gratitude lists today.
You don’t need a full self-care routine.
You need real, tiny moments that keep you from emotionally combusting in a parking lot (again).
Here’s how I actually check in with myself fast, messy, and judgment-free:
Source: Meetmonarch.com
1. Give Myself a Relaxation Day:
Even if it’s just a few hours, I let myself do absolutely nothing productive. Nap, binge, scroll mindlessly. Whatever feels like hitting pause. No guilt.
2. Care for Others:
Helping someone else even in a tiny way reminds me I’m part of something bigger and not stuck in my head. Text a friend, compliment a stranger, or send a funny meme.
3. Catch the Negativity:
Notice when my inner voice is spiraling or overly critical. Try to flip it, even just a little. “Not great, but not the end of the world” counts as progress for me.
4. Small Wins Planning:
Ask: “What can I actually change in the next few days to feel better?” Then pick one or two needs to focus on. Tiny, actionable steps > big, impossible goals.
5. Tiny Wins Rule ✨
You don’t have to feel 100% better. Put on real pants. Stretch. Say no to that one thing you don’t want to do. Whatever nudges you back to you.
A mental health check-in isn’t about perfection. It’s about pausing before you spiral. No journaling, no self-help guilt, no pressure for a breakthrough. Just small, human moments that whisper: You’re still here. Keep going.
Your Turn:
What would your five mental health check-ins be? Write them down (or just think them). They don’t have to be Pinterest worthy. Just real.
