Stage 1 · Lesson 6 of 6
A two-minute weekly check-in
It is hard to notice slow changes in yourself. A short weekly check-in helps. Once a week, at the same time, rate from 1 to 10 your mood, your energy, your sleep and how connected you feel to people, and write one line about what affected them.
Use a notes app, a paper diary or a simple table. After a month you will see patterns: maybe your sleep drops two weeks before exams, or your mood dips after long days alone. This is also useful if you see a professional later, because you can show them what changed and when.
Common traponly checking in on bad days, which makes everything look worse than it is, or tracking so much that it becomes another chore you drop.
A question to check yourself and an AI practice session come when you add the roadmap to your account. Add it
Resources for this stage
Start with· follow one of these
- GuideFreeNHS Every Mind Matters
NHS (England)
Plain, evidence-based self-help, plus a short quiz that builds your own Mind Plan
- GuideFreeMind: mental health information and support
Mind
Clear A to Z pages on what different feelings and conditions are, and where to get help
Keep handy
Also worth your time
- Befrienders WorldwideGo deeper
Emotional support centres around the world, and how to reach them
Struggling right now? If you are in danger or thinking about harming yourself, contact local emergency services or a crisis line: Find a helpline (any country), Umang (Pakistan), Tele-MANAS, 14416 (India).