The Power of a Well-Being Checklist

Sometimes life swirls around us so quickly we forget to take the time to check in with ourselves. Before we know it, we don't feel right, and often we don’t know why. One tool to make and keep in your toolkit for those times is a well-being checklist.

A well-being checklist is pretty simple in concept — it’s a list of questions to ask yourself to identify what your body and soul need most right now. These questions can cover a range of things, from your physical health to your emotional or spiritual health.

Take the time to create a list of questions that are relevant to your life, and in those moments when you realize something is off, use it to identify what’s wrong. Here are some questions to get you started as you create your own list.

How is my water intake today?

We all know that hydration is important, as proper hydration keeps your body functioning optimally. Sometimes we forget that hydration can make a big difference in how we feel through the day. Cues you may be ignoring are general sluggishness, headache, being tired, or feeling hungry or thirsty. Keep a water bottle with you throughout the day and make it your goal to sip all day long.

How have I eaten lately?

If you’ve not eaten in the past few hours, grab something to eat. In addition to considering the basic question of if you’ve eaten recently, consider your nutrition in general. You may want to include questions on your well-being checklist about your fruit and veggie intake, or if you’ve overindulged lately.

Have I exercised or moved my body today?

Exercise sparks endorphins and wakes your body up. If you are dragging or in a funk, perhaps movement is what your body is craving. Remember that a brisk walk or a game of your favorite sport counts. If you’re able to get moving outside, the fresh air and sunshine can be an added bonus.

Does my body need to stretch?

Right along with asking if you’ve exercised today, perhaps the problem is simply you’ve been in the same position too long. Whether it’s a day of desk work, driving, or standing in one position, maybe a stretch is what your body needs. Take a 5-10 minute break to stretch your tired muscles.

How have I been sleeping?

Ask yourself if your sleep habits have been neglected for any reason. Perhaps you’ve stayed up watching tv or finishing a book Or maybe life has just been too busy, and you’ve been stealing hours from your sleep to fit it all in. Create a sleep routine to set yourself up for a good night’s sleep. The routine will help your body wind down for a restful night’s sleep. Avoiding screens before bed can make a big difference, too.

Do I need a break from screens?

Speaking of screens, ask yourself if your life or your habits have led to too much screen time! Whether it’s an immediate need for a short break during a long workday or you need to stop mindlessly scrolling social media in your downtime, be honest with yourself about your screen usage. Do you need to glance away and take care of another task for a few minutes? Or leave your phone in a different room for a few hours so it’s not a temptation?

Am I connected to my friends?

Whether you are able to be together physically or not, sometimes connecting to a friend feels like a lifeline. If life has gotten busy or things beyond your control have prevented you from being together, you may not even notice the lack of connection at first. But connecting to your friends — whether through spending time together or a series of text messages or a phone call — can provide perspective, laughter, and connection to loved ones.

Take the time to create a checklist to help you identify what you need when life gets off track and you don’t know why. While sometimes a mental checklist can help, we encourage you to actually write a list and save it to your phone or print it out so you can reference it when needed. Customize it to be relevant to your specific situation. When you’re feeling not quite right, grab your list and check in on your well-being. Then drink the glass of water, schedule in some exercise, or take the time to connect to a friend.