Quick Check-Ins

A check-in is a 90-second way to take the temperature of your inner world — no session required. It builds a quiet record of your emotional weather over time.

How to Do a Check-In

Tap Check-in from the Dashboard or the navigation. You will see a breathing circle at the top to pace your arrival. Below the breath circle, a body silhouette asks where you feel it — a gentle prompt to locate the feeling physically. The example markers shown are illustrations; interactive body annotation is planned for a future update. On shorter phone screens the silhouette is hidden to leave room for the rest.

Then choose from five mood words:

tender — something soft or raw is present
anxious — a guardian part may be working
tired — carrying something heavy
steady — relatively calm and grounded
hopeful — something forward-looking is alive

Tap the word that fits best. A gentle nudge will appear noting which of your parts may be nearby.

Just above the mood words is one daily question — how much of one of the eight qualities of Self is around right now (each check-in asks about the quality you answered least recently, cycling through all eight). Tap one of the five dots, or leave it; it never holds the check-in up. Your answers appear as faint weekly dots in the self-energy section of Insights → over time (a week needs at least three answers before its dot shows).

Then choose one of two ways to close:

Just this — logs your mood and the most recently-active part, then returns you home
Sit with [part] — logs the check-in and immediately starts a session with that part

That is all. No multi-step forms — just one honest word, an optional tap, and a direction.

Why Check-Ins Matter

Check-ins feed your mood data into the Insights page, where a sparkline shows how your arriving and leaving moods shift across sessions over the past two weeks. Even one check-in a day builds a meaningful picture over time.

Think of it as a brief arrival ritual — a moment to notice what is actually here before the day moves on.