Mood Check-Ins
Tune in to your current mood and reflect on your emotional state. A small, consistent check-in can bring big clarity.
What is It?
A mood check-in is a quick, focused reflection on how you're feeling in the moment. It's based on Yale's RULER and the Mood Meter, which research shows can improve emotional management and self-regulation in adults.
Sources: DJ Hass & MA Brackett, 2024; Brackett et al., 2019; L Cummins et al., 2024; JP Beckman, 2020; S Hayes, 2022
Key Benefits
- Improves emotional awareness and regulation
- Identifies patterns and triggers in your mood
- Supports healthier responses to stress and challenges
- Can reduce feelings of overwhelm by normalizing mood fluctuations
- Helps you share your feelings more effectively if you choose to
How it Works
Checking in with your mood is simple—just take a few seconds to notice how you feel, name it, and reflect if you’d like.
- Tap a color to identify your mood quadrant
- Choose a word that best describes your emotion
- Optionally reflect and add context
Why it Works
Mood check-ins engage core psychological mechanisms for better mental health:
- Emotional Validation: Naming your emotions reduces internal resistance and self-criticism.
- Mindfulness: Promotes present-moment awareness and reduces rumination.
- Self-Regulation: Strengthens your ability to pause and respond intentionally.
- Self-Compassion: Fosters understanding and acceptance of your emotions.
Research Backing
- Overall Well-being: DJ Hass and MA Brackett (2024) highlight that mood tracking supports well-being and satisfaction.
- Professional Learning: Brackett et al. (2019) emphasize that the Mood Meter fosters emotional awareness and regulation as part of personal and professional development.
- Workplace Stress Management: JP Beckman (2020) underscores the value of mood tracking for stress regulation and focus across various professional contexts.
- General Adult Use: S Hayes (2022) confirms that adults benefit from mood tracking as much as children, enhancing self-regulation and well-being.
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