January Check-In
The end of January is here, and let’s be honest—it’s been a long month. Five weeks can feel like forever when you’re adjusting to the new year, especially if the first few weeks brought surprises or challenges. Whether you started 2025 on a high note, are still finding your footing, or somewhere in between, now is a good time to pause and check in with yourself.
Why a Check-In Is Essential
When life feels nonstop, it’s easy to push through without stopping to reflect. Checking in helps you assess where you’re at emotionally, mentally, and physically, so you can take stock of what’s working and what needs attention. Think of it as hitting the reset button before stepping into February.
How to Check In With Yourself
Set aside 10–15 minutes for this exercise. Grab a journal, open a notes app, or simply reflect quietly. Use these categories as a guide:
Mental Well-Being:
What thoughts have been running through your mind this month?
Are you feeling clear and focused, or have stress and overwhelm taken over?
What might help you feel more centered—journaling, decluttering, or asking for support?
Physical Health:
How has your body been feeling? Energized, tired, or somewhere in between?
Are you keeping up with the basics: eating well, drinking enough water, and moving your body?
What’s one small change you could make to feel more balanced physically?
Emotional State:
What emotions have been showing up most for you lately—joy, frustration, sadness, excitement?
Have you been expressing and processing these emotions, or holding them in?
What can you do to take care of your emotional health this week?
Relationships and Support:
How connected do you feel to others right now?
Is there someone you’ve been meaning to reach out to, or someone you’d like to set boundaries with?
What’s one step you can take to strengthen your support system?
Goals and Intentions:
Are you moving toward any goals you set for the year?
What’s one small thing you’re proud of accomplishing this month?
Is there something you’d like to adjust or re-prioritize as you head into February?
Practical Tools for Reflection
The Circle Exercise: Draw a circle and divide it into sections for each category above. Shade in each section based on how satisfied you feel (e.g., fuller sections for areas you feel good about, less for those needing attention). This gives you a quick visual of where your energy is flowing.
Gratitude Check: Write down three things you’re grateful for this month—big or small. This helps shift focus to what’s working in your life.
Reset Ritual: Choose one thing to reset—your space, your schedule, or even your mindset. Small changes can lead to big shifts.
Moving Into February With Intention
No matter how January went for you, it’s okay to be exactly where you are. Progress isn’t always linear, and checking in with yourself is an act of care that can help you move forward with clarity.
Before the month ends, ask yourself: What do I need more of right now? What can I let go of? Use these answers to guide how you approach the next chapter. What’s one thing you’ve learned about yourself this January? Let me know in the comments below!
Attiya Awadallah is a licensed psychotherapist and creative arts therapist who helps young adults navigate anxiety, depression, and life transitions with compassion and creativity. With over 10 years of experience, she combines evidence-based approaches with personalized care to support each client’s unique journey. Attiya is passionate about empowering individuals to build resilience, find purpose, and thrive even in challenging times. Learn more about her practice at Lenora: Art Therapy and Counseling.
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