Emotion Check-In
How are you feeling right now? Name it. Rate it. Get grounded.
1. What emotion is showing up?
Frequently Asked Questions
Why does emotion regulation feel harder with ADHD?
ADHD affects the prefrontal cortex, which is responsible for emotional regulation. This means emotions can feel more intense and harder to manage. Additionally, rejection sensitivity (RSD) is common in ADHD, making emotional ups and downs more pronounced. The good news: awareness is the first step, and simple tools like mood tracking can help build emotional regulation skills.
How does checking in with my emotions actually help?
Naming your emotion activates the prefrontal cortex and reduces its intensity — this is called 'affect labeling.' When you check in and say 'I'm feeling anxious,' you're already starting to regulate that emotion. Over time, regular check-ins build emotional awareness, making it easier to spot triggers and patterns.
Is my emotion data saved anywhere?
No. This tool runs entirely in your browser. Nothing you enter is sent to a server, saved to a database, or stored anywhere. When you close the tab, it's gone. This is intentional — the goal is a private space to check in without feeling judged or tracked.
What's the 1-10 scale for?
The 1-10 scale helps you quantify your intensity. 1-3 is low intensity (calm, content), 4-6 is moderate, and 7-10 is high intensity. You don't need to be precise — the goal is simply to notice and name. Sometimes realizing you're at a 7 instead of a 10 is enough to feel slightly more in control.