How can I use the check-in?

In the app, you’ll find the check-in tool at the top of your homepage. A quick check-in helps you pause and notice how you’re doing. It’s a simple way to take stock of where you are in the moment.

You can then choose to go a little further by identifying what the feeling might be and what could be influencing it. This can give you more insight into what’s happening for you right now.

The check-in will also suggest some relevant solution packs, giving you practical and actionable steps you can try straight away.

With regular check-ins over time, you can build a deeper understanding of yourself. You’ll be able to spot patterns, recognise what affects you most, and use these insights to have helpful conversations with your coach.

What to expect

Select the check-in and choose from the five options:

•    Things are great

•    It's going well

•    It's manageable

•    Something's off

•    Things are hard

Each option has a clear label to help you choose the one that suits you best.

You can check in quickly or, when you have time, add more detail - it’s up to you:

• Add mood tags to describe how you are, such as ‘calm’, ‘confident’, or ‘anxious’
• Add tags about what’s happening around you
• Write your own notes in the journal to reflect on what has influenced you

Linking to on-demand support

You can link your check-ins to the on-demand support service. By default, this option is turned off, but you can turn it on in your app settings. When enabled, you can choose to have someone contact you if you check in as ‘really struggling’, or if you choose ‘struggling’ three times in a row. Find out more in How do I request on-demand support automatically when using the check-?.

The timeline

To look back on how you’ve been doing over time, use your timeline. You can filter the results by the option you chose or search for tags and comments. Find out more in How can I use the timeline to help me track my progress?.

Updated November 2025

This article reflects updates to the Check-in tool available from 7 November 2025. To see the new features, you’ll need to be using app version 10.3.0 or later. If things look different in your app, check your version and update to the latest release.