Mental Health Check-In Quiz

Take two minutes to check in with yourself. Assess your mood, sleep, energy, connections, stress, motivation, and enjoyment across 7 simple questions.

Free2 min100% Private

Answer 7 questions about how you're doing right now. This takes about 2 minutes.

About This Mental Health Check-In

This check-in assesses seven key dimensions of mental wellness: mood, sleep quality, energy levels, social connection, stress management, motivation, and the ability to find enjoyment in daily activities. Together, these dimensions paint a picture of your overall mental health.

Regular self-assessment is one of the most effective ways to maintain mental wellness. Research on ecological momentary assessment (EMA) shows that people who regularly check in with themselves are better at noticing early warning signs and taking action before things escalate.

Unlike clinical assessments, this tool is designed for everyday use. It helps you build self-awareness and track patterns over time. Whether you're going through a difficult period or just want to stay in tune with how you're doing, a quick check-in can make a real difference.

How It Works

7 Core Dimensions

Each question targets a research-backed dimension of mental wellness: mood, sleep, energy, connection, stress, motivation, and enjoyment.

5-Point Scale

Each dimension is rated on a 1-5 scale from struggling to thriving, allowing nuanced self-assessment without clinical complexity.

Composite Scoring

Your total score (7-35) maps to five categories from Crisis to Thriving, giving you a clear snapshot of where you stand right now.

The Science Behind Self-Assessment

Self-monitoring is a well-established practice in psychological research. Studies on ecological momentary assessment (EMA) — the practice of regularly checking in with your own mental state — show that it improves self-awareness, helps people identify triggers, and leads to earlier intervention when problems arise.

The seven dimensions in this check-in map to key areas that clinical psychologists and researchers consistently identify as markers of mental wellbeing. Mood and enjoyment relate to emotional functioning. Sleep and energy reflect physical-mental health connections. Social connection addresses the relational dimension. Stress management and motivation capture your ability to cope and engage with life.

Research published in the Journal of Medical Internet Research found that regular self-monitoring of mood and behavior was associated with improved mental health outcomes, even without additional treatment. The simple act of pausing to reflect can be therapeutic in itself.

This doesn't mean self-assessment replaces professional evaluation. But as a daily or weekly practice, it builds the kind of emotional literacy that helps you advocate for yourself, communicate with providers, and catch problems early.

When to Use This Tool

-As a weekly check-in to track your mental wellness over time
-When you're feeling off but can't pinpoint why
-Before a therapy session to organize your thoughts
-After a stressful period to assess how you're recovering
-When deciding whether to seek professional support

Mental Health Check-In vs. Validated Clinical Screeners

This check-in is a triage step — a fast, plain-language read on where you are before you decide which validated, scored instrument is worth taking. Here's how it relates to the standard screeners clinicians actually use.

Instrument	Measures	Length	Range	Cutoff	Best for	Vs. this tool
This Check-In	Broad well-being across mood, anxiety, sleep, function	~10 items	Qualitative tiers	Directional (no clinical cutoff)	A no-jargon 'where am I right now' snapshot before choosing a specific screener	This page.
PHQ-9	Depression severity	9 items	0-27	≥10 (moderate)	The standard depression screen in primary care; tracks symptom change over time	Single-condition and scored. If this check-in flags low mood, the PHQ-9 measures it. See our [PHQ-9 page](/tools/phq-9).
GAD-7	Generalized anxiety severity	7 items	0-21	≥10 (moderate)	The standard anxiety screen in primary care	If this check-in flags worry or anxiety, the GAD-7 quantifies it. See our [GAD-7 page](/tools/gad-7).
WHO-5 Well-Being Index	Positive well-being (not symptoms)	5 items	0-100	≤50 (screen for low well-being)	A strengths-based read on quality of life rather than pathology	WHO-5 asks what's going well; this check-in and the PHQ/GAD ask what's wrong. Complementary lenses.
Kessler K10	Non-specific psychological distress	10 items	10-50	≥20 (elevated)	One global distress score when you don't yet know if it's anxiety, depression, or both	K10 is the validated, scored cousin of this check-in — a single research-grade distress number.
DASS-21	Depression, anxiety & stress (3 subscales)	21 items	0-42 per subscale	Varies by subscale	Separating three overlapping states in one instrument	DASS-21 splits distress into three measured subscales; this check-in points you toward which to pursue.

Honest summary: this check-in is triage, not diagnosis. Its job is to help you pick the right validated instrument next — PHQ-9 for depression, GAD-7 for anxiety, K10 for general distress — or to skip straight to a clinician. If any domain here feels severe, don't re-take the check-in; take the matching screener or talk to a professional.

Honest Disclosure

This is a brief, general well-being check-in — not a diagnostic instrument and not a screen for any specific condition. It points you toward which domain (mood, anxiety, sleep, day-to-day function) might warrant a closer look; it does not measure or diagnose the way a validated screener like the PHQ-9 (depression) or GAD-7 (anxiety) does. ILTY hosts it free and does not store your answers. If a domain here feels severe, the evidence-based next step is the condition-specific screener or a licensed clinician — not a repeat of this check-in.

Limitations & Disclaimer

- This is a self-reflection tool, not a clinical diagnosis
- Results are based on your subjective self-report at one point in time
- It cannot detect specific mental health conditions
- It should not replace professional mental health evaluation
- If you score in the Crisis range, please reach out to a mental health professional or call 988

This tool is for self-reflection, not clinical diagnosis. If you're in crisis, please contact 988 (Suicide & Crisis Lifeline) or your local emergency services.

Frequently Asked Questions

Is this a clinical mental health assessment?

No. This is a self-reflection tool designed to help you check in with yourself across key dimensions of wellbeing. It's not a diagnostic tool and doesn't replace professional assessment.

How often should I take this check-in?

Weekly check-ins work well for tracking trends. Some people find daily check-ins helpful during difficult periods. The value is in noticing patterns over time, not any single score.

What do the results mean?

The results reflect how you're doing right now across mood, sleep, energy, social connection, stress management, motivation, and enjoyment. They're a snapshot, not a permanent label.