Back in 2021, I remember standing on a pier in Cozumel, Mexico in the evening. Based on my spot, I realized I would be able to watch the sunset. At that moment, a thought popped into my mind – I had never just watched a sunset from beginning to end!
At first, I started to fidget in my bag for my phone to capture a video of this event. Then I stopped and decided to just enjoy the moment and observe every moment of this daily event that I had previously taken for granted.
I noticed the colors changing in the sky, the cool breeze on my skin, the sun getting smaller, and the sound of waves crashing against the pier. My first sunset was a beautiful moment that I would have missed had I not been mindful in that moment. It was one of many examples of how I practice mindfulness in my life.
What Is Mindfulness?
Mindfulness refers to the quality or state of being aware and present at the moment. It is about paying attention to your thoughts, feelings, and surroundings in a nonjudgmental way.
When you are mindful, you are not trying to change anything or fix anything. You are simply observing and accepting things as they are. Mindfulness can help you be more aware of your thoughts and feelings so that you can manage them better.
What Are Check-In Questions?
Check-in questions are a set of questions that you can ask yourself regularly to help you stay mindful and present. Asking yourself these questions can help you to become more aware of your thoughts, feelings, and behaviors, so that you can make changes if necessary.
Some of the benefits of asking yourself check-in questions include:
21 Mindfulness Check in Questions to Ask Yourself
Here are some questions to make you more aware of what mindfulness can do and how it can help you.
1. Why am I feeling this way?
Ask yourself this question when you notice that you are feeling angry, sad, or frustrated. Try to identify the root cause of your emotions so that you can address them more effectively.
If something constantly triggers you, it might be helpful to avoid that trigger or to find a different way to deal with it.
2. What am I thinking right now?
Become aware of your thoughts and see if they are helpful or harmful. If your thoughts are negative, see if you can find a more positive way of thinking about the situation.
You may even consider writing these thoughts down in a journal.
3. What am I doing right now?
Be aware of your actions and see if they are helpful or harmful. If you are engaging in harmful behavior, such as drinking alcohol or smoking cigarettes, try to find a more positive way to cope with your emotions.
4. What am I grateful for?
Think of something that you are grateful for in your life. This could help cope with your emotions.
Gratefulness comes in handy when you have suffered a loss or disappointment like not getting that promotion you were hoping for.
[What Are the Benefits of Gratitude? How Can It Change Your Life]
5. What is my intention for today?
Set an intention for the day and see if you can stick to it. This could be something as simple as taking a break from work to relax, having a long lunch, or spending time with family and friends.
6. What is the most important thing I need to do today?
Focus on the most important task that you need to complete today. This will help you to stay on track and avoid getting sidetracked by less important tasks. If someone tries to disrupt your day, politely remind them of your priority.
7. What can I do to make today a good day?
Think of something that you can do to make today a good day. This could be something as simple as taking a few minutes for yourself to relax or doing something nice for someone.
8. What am I doing to take care of myself?
Be mindful of your self-care routine and see if there are any areas that you can improve. This could involve eating a healthy diet, exercising regularly, getting enough sleep, and spending time doing things that you enjoy.
9. Who are the people in my life whom I am grateful for?
Think of the people in your life that you are grateful for and why you are grateful for them. This could be a family member, friend, or co-worker. These people add value to your life and it is important to appreciate them.
10. What am I doing to nurture my relationships?
Be mindful of your relationships and see if there are any areas in which you can improve. This could involve spending more time with loved ones, communicating effectively, and being present when you are with them.
11. What thoughts or emotions am I suppressing?
Be aware of any thoughts or emotions that you are suppressing. This could be something traumatic that you are not ready to deal with. Don't be afraid to get mental health counseling if needed.
12. What do I need to let go of?
Let go of anything that is no longer serving you. This could be a negative thought pattern, harmful behavior, or a toxic relationship.
Holding onto these things will only bring you down and it is important to let them go.
13. Did I do my best today?
Evaluate your day and see if you could have done anything differently. This could involve being more patient with someone, taking a different approach to a task, or communicating more effectively. If you made a mistake, learn from it and move on.
14. How can I do better tomorrow?
Think of ways that you can improve tomorrow. This could be making a to-do list, setting a goal, or planning your day. Taking small steps each day will help you to achieve your long-term goals.
15. What did I learn today?
Be mindful of what you learned today. This could be something that you read, heard, or experienced. Learning something new each day can help you to grow as a person and reach your potential.
16. What obstacles did I face today?
Make note of any obstacles you face throughout the day. This could be something as simple as being stuck in traffic or getting into an argument with someone. Knowing what your obstacles are can help you to avoid or manage them better in the future.
17. What did I do well today?
Think of something that you did well today. This could be completing a task, helping someone, or being kind to yourself. Giving yourself credit for your accomplishments can help you to feel good about yourself.
18. Where do I see myself in 1 to 5 years?
Think about where you see yourself in the future. This could involve your career, personal life, or lifestyle. Having a goal to strive for can help you to stay motivated and focused daily on what is important.
[See 5 Year Plan Templates and Worksheets]
19. How can I make someone else's day better?
Think of ways that you can make someone else's day better – especially someone in need. This could be doing a favor for them, complimenting them, or just being a good listener.
You can save anyone or change someone else's life but you can play a part in making their day a little bit brighter.
20. Did I get closer to my goals today?
Evaluate your progress and see if you are getting closer to your goals. This could involve taking steps towards your career goals, personal goals, or financial goals.
It is important to celebrate your accomplishments, no matter how small they may be.
21. How can I better express my gratitude?
There are many ways to express gratitude. This could involve saying “thank you,” writing a thank-you note, or doing something nice for someone.
Expressing gratitude can help you to feel more positive and can make the other person feel good as well.
Final Thoughts about Mindfulness Check-In Questions
Asking yourself these questions can help you to be more mindful of your thoughts, emotions, and actions. This can lead to a more positive outlook on life, better relationships, and improved mental and physical health.
If you find yourself struggling to be mindful, there are many resources available to help you. There are also apps, books, and websites that can provide you with more information on the practice of mindfulness.
In a fast-paced world such as ours, and with so much going on, anxiety is on the rise. You shouldn’t be afraid or ashamed to seek help if you need it. Remember, taking small steps each day can lead to big changes in your life.
Find out more about mindfulness activities and check out 7 Steps to Unplug from Technology and Live a More Mindful Life.
Finally, if you want a simple way to reduce your stress and anxiety, then try writing these 35 mindfulness journaling prompts to live more in the present moment.
