The Needs Wheel
The Needs Wheel
The Needs Wheel
The Needs Wheel
The Needs Wheel
The Needs Wheel
The Needs Wheel

The Needs Wheel

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Because doomscrolling is not a need.

Sometimes we do know how we feel (anxious, resentful, drained) but we still have no clue what we actually need to feel better. Spoiler: it's probably not another iced coffee or “just pushing through.”

The Needs Wheel is here to help you move from “I don’t even know what I need” to “Ah, maybe I need some rest. Or support. Or literally just a snack.”

It’s a simple but powerful tool that bridges the gap between your emotions and the unmet needs underneath them. The ones you’ve been taught to ignore, downplay, or override.

Use it in therapy, with your partner, or mid-breakdown on your lunch break. Whether you’re building boundaries, having hard conversations, or just trying to not explode on the group chat, this tool helps you name what matters. Without the guesswork.

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  • Practice prioritizing your needs
  • Identify actionable steps to meet your needs
  • Understand the relationship between your feelings and needs
  • Brainstorm creative solutions
  • Answer the question, “What do you need?”

How it Works

Step 01

Find your base emotion

Each petal on The Needs Wheel represents a base emotion. Find the base that you feel best represents your current emotional state.

Step 02

Identify your need

Read through the options in the rows above to locate your unmet need. These options include what you might feel is missing or what you’re yearning for. Read through the options, and pick one that resonates with you.

Step 03

Discover a solution

Read through the options in the third row for how to meet the need you’ve chosen. You can use our ideas as a starting point to brainstorm your own.

After identifying your specific emotion, be sure to reflect on it. A couple options for processing this could include journaling about the feeling, talking with a friend, or taking notes to bring to your next therapy session.

Learn More

Journal Prompt #1

What makes you feel like you could take on the world?

Journal Prompt #2

What’s harder: saying what you need or admitting you even have needs? Why?