When was the last time you truly checked in with yourself?
Not just a fleeting thought like “I’m tired” or “this week’s been hectic,” but a real pause to ask:
How am I, really?
Am I thriving, struggling, or in crisis?
It’s easy to overlook this small act of self-awareness – until everything starts to feel overwhelming. But what if a regular mental health check-in could help you stay ahead of burnout, anxiety, or emotional fatigue?
This weekly mental health check-in is a practice that’s helped me – and one I’ll be sharing regularly with my audience. I hope it becomes a grounding, practical tool for you too.
Where This Idea Came From
The idea of a mental health check-in practice isn’t new, but I first experienced it in a professional setting. At one point, our team meetings started with a quick “how are you going?” moment. That evolved into a simple traffic light check-in system:
- 🟢 Green meant “I’m doing well”
- 🟠 Amber meant “Something’s a bit off”
- 🔴 Red meant “I’m struggling”
It created a shared language. An opportunity to be human and honest, without needing to over-explain. Sometimes people would share more if they felt comfortable doing so. Honestly – it could only really go so far in a professional setting, but it was still a nice idea.
Later, in our #mental-health-matters Slack channel, we created an automated workflow that prompted people each week to share their status using a coloured circle emoji. People sometimes shared more detail in the comments, and others responded with empathy, encouragement, or just quiet understanding.
Even on days I didn’t interact, I’d still see the Slack post and it would remind me to take that moment to ask myself the question.
This kind of mental health check-in became a small but powerful practice. It was voluntary, non-performative, and rooted in psychological safety.
Note: #mental-health-matters is a global employee resource group and community that I co-founded with a few colleagues at Salesforce in 2021.
Amber is a risk management term – it’s also that traffic light moment where you’re meant to slow down before coming to a complete stop. Not everyone does. But mentally… maybe we should. You can call it orange if you prefer!
How I Use It Now
These days, I’ve adopted the same principle into my personal routine. I check in with myself regularly – sometimes daily, sometimes weekly.
I pause, reflect, and ask:
Where am I at today?
Am I feeling calm and energised, or depleted and overwhelmed?
Consciously checking in helps me notice how I’m really feeling – and doing it intentionally means I’m more likely to respond in a way that supports me.
Sometimes I’m green – calm, focused, consistent. Other days I’m amber – a little off balance, more irritable or tired than usual. And yes, sometimes I dip into red – restless, exhausted, flat.
It’s not realistic to always be green. The goal is to be aware of your state, so you can support yourself accordingly. When you notice you’re anything less than green, you give yourself the chance to take action before things spiral.
A Different Analogy: Checking Your Battery
Another way to think about it is as a battery check. I first heard this concept on a podcast with Jay Shetty and David Ko, the CEO of Calm. They described how our emotional and mental energy is like a phone battery. Some days you wake up at 90 percent. Other days you’re at 10 percent by mid-morning.
It’s such a simple idea, and it makes complete sense: we’d never expect a phone to function at full capacity on 5 percent – so why do we expect that of ourselves?
A battery-based mental health check-in gives you permission to say, “I’m running low,” without guilt. And just like with your phone, the next step is to plug in and recharge.
Starting a Weekly Mental Health Check-In on Instagram
Starting this week, I’ll be posting a short video every Friday on Instagram, Facebook, TikTok, Youtube Shorts and LinkedIn. It’ll be a real-time mental health check-in where I share how I’m feeling – whether I’m green, amber, or red – and what my battery percentage feels like.
I’ll also share any small actions I’m taking to support myself. Maybe that’s getting outside, setting boundaries, skipping social events, or simply allowing more rest.
And I’d love for you to join me.
If you see the video, please take 30 seconds to check in with yourself. Then let me know how you’re doing in the comments – even just a quick “green this week” or “amber but making space for rest.”
You can also comment on this blog post with your current check-in. Let’s start building a rhythm of collective self-awareness – where people feel seen, not judged.
Updated on 20 March 2026: I am now doing these online every other Friday, instead of weekly. I still do this practice myself every week though, and encourage you to do the same!
How to Do a Mental Health Check-In
You don’t need a fancy process. Just start with these simple steps:
- Pause and breathe. Give yourself a moment of quiet.
- Ask yourself: How am I feeling physically, emotionally, and mentally?
- Choose your colour or battery level:
- 🟢 Green: I feel good – calm, focused, and steady.
- 🟠 Amber: I’m a bit off – more tired, overwhelmed, or irritable than usual.
- 🔴 Red: I’m not ok – I’m feeling burnt out, distressed, or unable to function well.
- Are you 100% charged? Green but 80%? Or almost depleted at 5%?
- Note what you need. Don’t force it – just notice.
- Take one small step to support yourself. See ideas below.
The magic is in the noticing. The action comes next – but awareness is the first and most important step.
What to Do If You’re in the Amber or Red Zone
If your mental health check-ins reveal you’re not in a good place, don’t ignore it. When you catch yourself sitting in amber or dipping into red, it’s a chance to tune things up – before you end up stuck there. Stay in red too long and you can start to forget what green even feels like – and the longer you stay there, the harder it can be to find your way back.
You don’t need to overhaul your life.
Just make one small supportive move.
Here are some ideas:
- Cancel or postpone something. Create breathing room in your schedule.
- Move gently. A walk, yoga, or light stretching can help regulate your system.
- Prioritise nutrition and hydration. Low energy and mood often link to blood sugar dips or dehydration.
- Call someone who “gets” you. A few minutes of real connection can change your whole state.
- Take a tech break. Unplug from overstimulation and let your nervous system settle.
- Journal it out. Writing down what you’re feeling can bring clarity.
- Give yourself permission to do less. You don’t need to earn your rest.
You’re not lazy or broken if you’re not thriving. You’re human – and like all humans, you fluctuate. A mental health check-in helps you tune into that fluctuation with compassion instead of judgement.
Why a Weekly Mental Health Check-In Works
Checking in with yourself regularly is one of the simplest mental health tools there is. It doesn’t cost anything. It doesn’t require a therapist. It doesn’t even take more than a minute.
But it gives you something incredibly valuable: awareness.
When you know how you’re really doing, you can make better choices. You can prevent small issues from snowballing, catch patterns early, and avoid burnout before it hits.
You can also give yourself credit when things are going well – and celebrate that green moment when it comes.
Mental health check-ins also build emotional literacy. The more you practise naming what’s going on inside, the more skilled you become at managing it. You stop defaulting to “fine” and start living with more honesty and intention.
Try It Now – and Join Me
Take 30 seconds. Pause.
How are you feeling right now?
Are you green, amber, or red? What’s your battery level?
What would help support you today?
Now take one small step – a glass of water, a moment of stillness, a message to a friend – and let that be enough for now.
And if you’d like to make this a habit, join me every week on Instagram (@nostosnest) for a weekly mental health check-in. Leave a comment or simply reflect on your own. You don’t have to share publicly – but the invitation is there.
Small rituals like this don’t just help us stay well – they remind us we’re not alone in how we feel.
Note: If you are already feeling “red”, please take action – speak to your GP, reach out to someone you trust, or use a support service like Beyond Blue.
You are not alone, and you don’t have to suffer alone.
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