How to Use the Come As You Are Check-In
Learn how to use the Come As You Are Check-In to build the habit of honest awareness.
Sometimes the hardest part isn't knowing what to do next.
It's slowing down long enough to notice where you are.
If you've made it here, you've already discovered why the Come As You Are practice matters and learned how the Pause • Notice • Name It framework builds honest awareness. Now it's time to put that skill into practice.
The Come As You Are Check-In isn't a test to complete or a journal you have to fill perfectly. It's simply a practical tool that helps you pause, notice what's true today, and put your experience into words.
Over time, those small moments of honest awareness help you better understand yourself, recognize patterns, and move through each season of life with greater intention.
Download the Free Come As You Are Check-In
As you read through the rest of this page, it can be helpful to have the Check-In open beside you. Download it now, then follow the simple steps below.
→ Download the Free Come As You Are Check-In (PDF)
Before You Begin
There isn't a right way to complete a Check-In.
Some days you'll have a lot to write.
Other days a few words may be enough.
Answer honestly, not perfectly.
If a question doesn't feel helpful today, you're welcome to skip it. The goal isn't to complete every line. The goal is to build the habit of honest awareness.
How to Use the Come As You Are Check-In
The Check-In follows the same three habits introduced in the Come As You Are Guide.
Pause
Before you begin writing, give yourself a quiet moment.
Take a slow breath, set distractions aside if you can, and allow yourself to become present. Even one or two minutes of quiet can help you step out of the busyness of the day.
Notice
Work through each reflection prompt one at a time.
Rather than looking for the "right" answer, simply notice what stands out today.
The prompts invite you to reflect on:
How you're feeling.
What's giving you energy.
What's bringing you joy.
What's stretching you.
What you're grateful for.
These questions aren't meant to solve your problems. They're simply an invitation to notice your current season with curiosity.
Name It
After you've reflected on the prompts, describe your experience in your own words.
Don't worry about writing something profound.
The simple act of putting your experience into words helps you better understand what life looks like today.
Tips for Getting the Most From Your Check-In
Like any habit, honest awareness grows stronger with practice.
A few simple ideas can help you get even more from each Check-In.
Choose a quiet time when you're less likely to be interrupted.
Answer honestly instead of trying to sound positive.
Keep your completed Check-Ins so you can notice patterns over time.
Return whenever life enters a new season, not only when things feel difficult.
Remember that joyful seasons are worth noticing too.
Every Check-In Is a Chance to Practice
The purpose of this worksheet isn't to judge yourself or figure everything out.
It's to create a few intentional minutes where you can pause, notice what's true today, and put your experience into words.
Some Check-Ins will remind you how much is going well.
Others may help you notice something you've been carrying for longer than you realized.
Both are valuable.
Every honest moment of awareness strengthens a skill that will continue serving you through every season of life.
Explore More Come As You Are Check-Ins
The free Come As You Are Check-In is designed to help you build the foundation of honest awareness.
As the TNT Toolkit grows, you'll find additional Check-Ins created for specific seasons, challenges, and opportunities for growth.
Future collections will include:
Parent Struggle Check-Ins
Reflect on common parenting challenges like burnout, overwhelm, guilt, and disconnection.
Ways to Say Yes Check-Ins
Explore how different paths toward growth and connection fit your current season.
Seasonal Check-Ins
Thoughtfully designed for back-to-school, summer, the holidays, the new year, and other meaningful seasons.
Family Check-Ins
Shared reflection tools that help couples and families pause, notice, and grow together.
→ Browse the Complete Come As You Are Collection
Frequently Asked Questions
How long does the Check-In take?
Most people complete the worksheet in about five to ten minutes, but you're welcome to spend more time reflecting if you'd like.
How often should I use the Check-In?
Use it whenever you'd like to reconnect with where you are today. Some people enjoy a weekly or monthly Check-In, while others return whenever life enters a new season.
Do I have to answer every question?
No. The prompts are there to guide your reflection, not to create another task to complete. Use the questions that feel most helpful today.
Should I keep my completed Check-Ins?
Yes. Looking back over previous Check-Ins can help you recognize patterns, celebrate growth, and better understand how different seasons have shaped your experiences.
Can I use the Check-In even when life is going well?
Absolutely. Honest awareness isn't only for difficult seasons. Joy, gratitude, and meaningful moments deserve to be noticed too.
Stay Connected
Growth becomes easier when you're encouraged along the way.
Join the Today Not Tomorrow community to receive new Practice Tools, printable resources, practical encouragement, and simple ideas that help you build more growth and connection in everyday family life.
As the TNT Toolkit continues to grow, you'll be the first to hear about new Come As You Are Check-Ins, additional Practice Tools, and resources created for every season of family life.
Continue Exploring
Come As You Are Practice - Discover why starting where you are is the foundation for building lasting growth and connection.
Come As You Are Check-In Guide - Learn the Pause • Notice • Name It framework and discover how honest awareness becomes a lifelong skill.
The One Thing Practice- Now that you've practiced noticing what's true today, learn how to choose what deserves your attention next.
Parent Struggles- Find practical support for the real challenges parents experience throughout different seasons of family life.
Ways to Say Yes - Explore different paths that can help you turn honest awareness into meaningful growth and connection.
TNT Practices - Discover the seven simple practices that work together to help you build lasting growth and connection.
TNT Resource Library - Browse practical articles, printable resources, and guides designed to help you continue growing one step at a time.