Have you ever gotten to the end of a day—or an entire week—and realized you hardly remember what happened? You’ve been moving from one task to the next, checking off boxes, managing everyone else’s emotions… but neglecting your own.
If that sounds familiar, I want to introduce you to a simple but powerful soul care practice I’ve been leaning into: the daily emotional check-in.
It takes just 1–2 minutes, but it’s been helping me slow down, reconnect with my emotions, and deepen my relationships. I’m sharing this with you because I believe it can do the same for you—and your family.
✋ Why Emotional Check-Ins Matter
We often ignore how we’re really feeling until it’s too late—until stress builds, relationships suffer, or spiritual life feels dry and disconnected. But here's the truth:
Our spiritual maturity cannot surpass our emotional maturity. — Dr. Jim Wilder
When we pause to notice and name our emotions, we can:
- Regulate emotions more effectively (“Name it to tame it”)
- Reduce stress and anxiety
- Grow spiritually by bringing raw emotions honestly before God
- Model healthy emotional habits for our kids and relationships
Emotions Are Data
Emotions aren’t the problem. They’re indicators, not enemies. They give us clues about what’s going on beneath the surface. When we ignore them, they often get expressed in unhelpful ways—irritability, burnout, or emotional disconnection.
👀 Who Especially Needs This?
If you’re the firstborn, the oldest sibling, a parent, caregiver, or someone raised in a home where emotions weren’t welcomed or expressed—chances are, you’ve learned to tune in to others’ needs while tuning out your own.
But your feelings matter. Your emotions are worth paying attention to. You are worth paying attention to.
How to Do a Daily Emotional Check-In
It’s simple. Here's how to begin:
- Take a few deep breaths.
- Notice what you’re feeling.
- You might feel one thing. Or five. That’s okay.
- Name why you feel that way.
- Get specific. Naming the "why" helps bring clarity and compassion.
Example:
As I check in with myself. Here’s what I notice:
- Grateful – for my family, my clients, and for readers like you
- Nervous – I want to communicate clearly and encourage, not discourage
- Excited – about what God is doing in our High School ministry this week
🧒🏽 Make It a Family Rhythm
This practice isn’t just for adults—it’s a game-changer for families, too.
- With kids: Try going around the table and doing a check-in at dinner…or in the car.
- With teens: Ask about their highs and lows—then go a step further and help them name the feelings underneath.
- With spouses: Check in at the end of the day or when tensions start rising.
Naming emotions together builds emotional vocabulary and connection—and over time, reduces problem behaviors and communication breakdowns.
🙌 Choose Life: Your Soul Care Challenge
Here’s your challenge: Start a habit of checking in with yourself once each day. Whether it’s in the morning, at lunchtime, or before bed—pause and ask:
- What am I feeling right now?
- Why am I feeling this way?
That’s it.
You don’t have to journal it (unless you want to). You don’t have to “fix” anything. Just Breathe. Notice. Name. Invite God in.
💬 Reflect + Practice
- When’s a natural time in your day to check in with yourself?
- What emotion have you been ignoring lately that might be worth noticing today?