The power of a weekly wellness check-in (+ 10 questions to ask yourself)

In the middle of a busy life, it’s easy to keep going without ever really checking in with yourself. One week blends into the next, and before you know it, you’re running on autopilot.

That’s where a weekly wellness check-in comes in, a simple pause to ask, How am I doing, really?
It’s not about judgment. It’s about awareness. And giving yourself the space to notice what’s working, what isn’t, and what you need more (or less) of.

Here’s why it matters and a list of questions to guide your own gentle weekly reset.

You don’t need a full hour or a perfect plan. Just a few quiet minutes, once a week, to reflect.

A wellness check-in helps you:

– Build self-awareness
– Stay connected to your goals and needs
– Prevent burnout before it builds
– Celebrate your small wins
– Adjust your habits with kindness, not pressure

It’s like taking your emotional and physical pulse, regularly and intentionally.

How to Do a Weekly Check-In

Choose a time that feels natural — Sunday night, Monday morning, or whatever works with your rhythm.

You can use a blank journal, a guided wellness planner, or even the Notes app on your phone. The key is to make it a habit that feels supportive, not stressful.

10 Weekly Check-In Questions to Guide You

Use as many or as few as you like. Come back to them weekly, or mix and match depending on how you’re feeling.

1. How am I feeling: mentally, physically, emotionally?
(A simple scan: tense? energised? flat? grateful?)

2. What felt good this past week?
(Write it down. Celebrate it.)

3. What drained me or felt off?
(Without judgment, just notice.)

4. Did I make time for rest and movement?
(What helped? What felt missing?)

5. How did I fuel my body this week?
(Think nourishment, not perfection.)

6. What am I proud of?
(Acknowledge it. It matters.)

7. Where did I feel most like myself?
(This can tell you a lot.)

8. What’s one thing I want to do differently next week?
(A gentle intention, not a demand.)

9. What do I need more of right now?
(Time alone? Laughter? Sleep? Connection?)

10. One word or theme for the week ahead:
(Peace? Focus? Play? Reset?)

You don’t need to be “on top of everything” to be doing okay.
Wellness isn’t about ticking boxes, it’s about checking in with yourself and moving forward from a place of care.

A weekly wellness check-in is a small act of self-respect.

Start where you are. Show up as you are. And give yourself permission to grow gently, one week at a time.