125 daily check-in questions for therapy clients

• Keep it short. Five to ten questions keeps a check-in to about two minutes, and short check-ins get done.
• Mix in a few yes/no questions about things the client does, like exercise or time outside. Those are the easiest to compare against how their days went.
• Use a number or a 1–10 scale for anything that varies by degree, like hours of sleep or stress.
• Add one free-text question if you want their own words, but no more. Typing is what makes a check-in feel like homework.
• Revisit the set every few weeks. Drop what is no longer useful and add what came up in session.

• Did you do strength training? (yes/no)
• Did you do yoga or stretching? (yes/no)
• Did you exercise today? (yes/no)
• How many minutes did you exercise? (number)
• Did you garden or tend plants? (yes/no)
• Did you get natural sunlight? (yes/no)
• Did you play any sports? (yes/no)
• Did you spend time in nature? (yes/no)
• Did you spend time outside? (yes/no)
• Did you take stairs instead of elevator? (yes/no)
• Did you watch sunrise or sunset? (yes/no)
• Did you go for a walk? (yes/no)
• Did you go running? (yes/no)
• Did you go to the gym? (yes/no)

• Did you cry today? (yes/no)
• Did you do breathing exercises? (yes/no)
• Did you express gratitude? (yes/no)
• Did you feel angry today? (yes/no)
• Did you feel anxious? (1–10 scale)
• Did you feel confident today? (yes/no)
• Did you feel content today? (yes/no)
• Did you feel hopeful about the future? (yes/no)
• Were you irritable or easily annoyed? (yes/no)
• Did you feel lonely today? (yes/no)
• Did you feel motivated today? (yes/no)
• Did you feel emotionally numb? (yes/no)
• Did you feel overwhelmed? (1–10 scale)
• Did you feel at peace today? (yes/no)
• Did you feel sad today? (yes/no)
• Did you experience mood swings? (yes/no)
• Did you experience a panic attack? (yes/no)
• Did you journal? (yes/no)
• Did you laugh today? (yes/no)
• How would you rate your overall mood? (1–10 scale)
• Did you do a gratitude exercise? (yes/no)
• Did you meditate today? (yes/no)
• Did you practice mindfulness/meditation? (yes/no)
• Were you present in the moment? (yes/no)
• Did you have racing thoughts? (yes/no)
• Did you reflect on your day? (yes/no)
• Did you set an intention for the day? (yes/no)
• What was your stress level? (1–10 scale)

• Did you eat breakfast? (yes/no)
• Did you eat fruit today? (yes/no)
• Did you eat healthy meals? (1–10 scale)
• Did you eat junk food? (yes/no)
• Did you eat mindfully? (yes/no)
• Did you eat vegetables today? (yes/no)
• Did you cook a meal? (yes/no)
• Did you eat emotionally? (yes/no)
• How many meals did you eat? (number)
• Did you skip any meals? (yes/no)

• Did your body feel healthy today? (1–10 scale)
• How many caffeinated drinks did you have? (number)
• Did you drink alcohol? (yes/no)
• Did you drink sugary beverages? (yes/no)
• Did you drink enough water? (yes/no)
• What was your energy level? (1–10 scale)
• Did you feel well-rested today? (yes/no)
• Did you consume caffeine? (yes/no)
• Did you experience physical pain? (yes/no)
• Did you smoke cigarettes? (yes/no)
• Did you take your medication? (yes/no)
• Did you shower or bathe? (yes/no)
• Did you take vitamins/supplements? (yes/no)
• Did you use recreational substances? (yes/no)

• Did you follow your bedtime routine? (yes/no)
• Did you have nightmares? (yes/no)
• How many hours did you sleep? (number)
• Did you use screens before bed? (yes/no)
• How well did you sleep? (1–10 scale)
• Did you take a nap today? (yes/no)
• Did you have trouble falling asleep? (yes/no)
• Did you use sleep medication or aids? (yes/no)
• Did you wake up feeling refreshed? (yes/no)

• Did you accomplish your daily goals? (yes/no)
• Did you achieve a goal today? (yes/no)
• Did you attend a social gathering? (yes/no)
• Did you compare yourself to others online? (yes/no)
• Did you make progress on a project? (yes/no)
• Did you complete your work tasks? (yes/no)
• Did you do something creative? (yes/no)
• Did you express yourself authentically? (yes/no)
• Did you feel appreciated at work? (yes/no)
• Did you feel appropriately challenged at work? (yes/no)
• Did you feel connected to others? (1–10 scale)
• Did you feel FOMO from social media? (yes/no)
• Did you feel productive today? (1–10 scale)
• Did you feel socially connected? (yes/no)
• Did you feel understood by others? (yes/no)
• Did you have an argument or conflict? (yes/no)
• Did you have a meaningful conversation? (yes/no)
• Did you have conflict at work? (yes/no)
• Did you help someone today? (yes/no)
• How satisfied were you with work today? (1–10 scale)
• Did you learn something new? (yes/no)
• Did you limit social media use? (yes/no)
• Did you listen to music? (yes/no)
• Did you create art? (yes/no)
• Did you meet someone new? (yes/no)
• Did you make a to-do list? (yes/no)
• Did you organize or clean? (yes/no)
• Did you have phone-free time? (yes/no)
• Did you plan for tomorrow? (yes/no)
• Did you play a musical instrument? (yes/no)
• Did you practice a hobby? (yes/no)
• Did you do something just for yourself? (yes/no)
• Were you kind to yourself? (yes/no)
• Did you procrastinate? (yes/no)
• Did you spend quality time with partner? (yes/no)
• Did you receive emotional support? (yes/no)
• Did you say no when needed? (yes/no)
• How many hours of screen time? (number)
• Did you set healthy boundaries? (yes/no)
• How much social interaction did you have? (1–10 scale)
• Did you spend quality time with family? (yes/no)
• Did you spend time with a pet? (yes/no)
• Did you talk to family today? (yes/no)
• Did you talk to a friend today? (yes/no)
• Did you take breaks during the day? (yes/no)
• Did you take work home? (yes/no)
• Did you use technology mindfully? (yes/no)
• Did you work today? (yes/no)
• Did you maintain work-life balance? (yes/no)
• Did you write creatively? (yes/no)

In Mendly you pick any of these for each client, or write your own, and every check-in also records an overall mood score. Clients answer on the web or in the Mendly app, and you see their week and which tracked factors line up with their mood before the session. Free for up to 2 clients.