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Check in with yourself
For when everything feels wrong and you can’t tell why. Before you decide it is all falling apart, check the basics, one gentle question at a time: water, food, sleep, medicine, noise, people. Each “not yet” turns into one small thing you can do right now.
Good to know
Your body talks through your mood
Hunger, thirst, tiredness and too much noise often show up first as feelings: sad, snappy, hopeless, panicky. It is easy to miss, especially if you are neurodivergent, busy or low. A quick check can turn “everything is wrong” into “I need a sandwich and some quiet.”
One thing is enough
You don’t have to fix every answer. Pick the easiest thing on your list and do the smallest version of it. A glass of water counts. A clean shirt counts. Then check how you feel.
When the basics are covered
Sometimes you do everything right and still feel awful. That is real, and it is not your fault. It may be grief, stress, pain or depression. Rest if you can, reach out to someone, and be gentle with yourself.
Make it a habit, if it helps
Some people check in at the same time each day, or whenever they notice they are snapping at people. Saved check-ins stay on this device and can show which basics slip first on hard days, which is useful to add to a safety plan.
More free tools like this
- Breathe and ground: help for the next few minutes when it is all too much.
- One step at a time: break a task you can’t start into tiny steps.
- A private safety plan: your warning signs, what helps and who to call.
- How I work: a one-page guide to you, for a boss, a teacher or a new team.
The tool, its questions and its suggestions were written with AI (Claude) for Scarlet Beast (our AI policy). Scarlet Beast is an open door for neurodivergent people, and this is for anyone. Found a mistake, or a question we should add? Email [email protected].