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Check-in

How to Complete a Daily Check-in

Learn how to use the Mood Pad to log your emotional state and track your daily wellness.

You can start a check-in from the Home tab at any time to track your mental and physical state.

Starting a Check-in

Step 1: On the Home tab, tap the "Check-in" card

Step 2: The check-in screen will open, presenting you with the Mood Pad

Using the Mood Pad

The Mood Pad is a two-dimensional grid designed to capture the nuances of your feelings using both pleasantness and energy levels.

Understanding the Dimensions

Left to Right (Pleasantness/Valence):

  • Left side: Unpleasant feelings (sad, angry, frustrated)
  • Center: Neutral feelings
  • Right side: Pleasant feelings (happy, calm, content)

Top to Bottom (Energy/Arousal):

  • Top: High-energy feelings (excited, anxious, energized)
  • Center: Moderate energy
  • Bottom: Low-energy feelings (tired, serene, lethargic)

The Four Quadrants

Top-Right (Pleasant + High Energy):

  • Excited, joyful, enthusiastic
  • Energized and positive
  • Feeling great and motivated

Top-Left (Unpleasant + High Energy):

  • Anxious, stressed, angry
  • Agitated or tense
  • Upset with high arousal

Bottom-Right (Pleasant + Low Energy):

  • Calm, peaceful, content
  • Relaxed and comfortable
  • Serene and satisfied

Bottom-Left (Unpleasant + Low Energy):

  • Sad, depressed, tired
  • Fatigued and down
  • Low mood with low energy

Placing Your Mood

Step 1: Drag the dot to the position that best represents how you feel right now

Step 2: Fine-tune the position:

  • Move horizontally to adjust pleasantness
  • Move vertically to adjust energy level
  • The exact position matters—be as accurate as you can

Step 3: The app will detect which quadrant you're in and suggest relevant emotions

Selecting Your Emotions

Below the Mood Pad, the app will suggest a list of emotions that match the quadrant you've selected.

Choosing Emotions

Step 1: Review the suggested emotion labels (e.g., "Joyful," "Content," "Anxious")

Step 2: Tap on one or more emotions (up to a maximum of 2) that best describe your current state

Step 3: The selected emotions are highlighted and added to your check-in

Finding More Emotions

If you don't see the exact emotion you're looking for:

Step 1: Tap "Show All" to browse a complete list of emotions

Step 2: Scroll through all available emotions organized by category

Step 3: Select the ones that best match your feelings

Common Emotions by Quadrant

Pleasant + High Energy

  • Joyful
  • Excited
  • Enthusiastic
  • Energized
  • Inspired
  • Confident

Unpleasant + High Energy

  • Anxious
  • Stressed
  • Angry
  • Frustrated
  • Tense
  • Worried

Pleasant + Low Energy

  • Calm
  • Peaceful
  • Content
  • Relaxed
  • Serene
  • Comfortable

Unpleasant + Low Energy

  • Sad
  • Tired
  • Depressed
  • Fatigued
  • Lonely
  • Hopeless

Tips for Accurate Check-ins

Be Honest

Don't overthink it:

  • Go with your gut feeling
  • First impression is often most accurate
  • No right or wrong answers

Be truthful:

  • Check-ins are private and for your benefit
  • Accurate data helps identify patterns
  • AI insights improve with honest entries

Consider the Moment

Right now, not today:

  • Focus on how you feel in this moment
  • Don't average your whole day
  • Specific moments create better patterns

Context matters:

  • Before or after significant events
  • Different times of day
  • Various circumstances

Check-in Regularly

Build a habit:

  • Same time each day for consistency
  • After wake-up for baseline
  • Before bed for reflection
  • When emotions feel intense

Frequency recommendations:

  • Minimum: Once daily
  • Optimal: 2-3 times daily (morning, afternoon, evening)
  • When needed: During emotional moments

Completing Your Check-in

After selecting your mood and emotions:

Step 1: Review your selections to ensure they're accurate

Step 2: Optionally add symptoms (see next section)

Step 3: Optionally add notes for context

Step 4: Tap "Save" or "Done" to complete the check-in

After Saving

Once you complete a check-in:

Confirmation:

  • Success message appears
  • Entry is saved to your history
  • Data syncs to your timeline

AI Analysis:

  • Your check-in is analyzed for patterns
  • May receive personalized recommendations
  • Contributes to trend tracking

What's next:

  • Return to Home tab
  • View your check-in history
  • Ask AI about your mood patterns

Special Situations

Feeling Mixed Emotions

Multiple emotions at once:

  • Choose your dominant feelings
  • Select up to 2 emotions
  • The Mood Pad position captures the overall blend

Conflicting feelings:

  • Place dot where most emotions cluster
  • Add note explaining the complexity
  • Future check-ins can capture changes

Not Sure How You Feel

When uncertain:

  • Take a moment to tune into your body
  • Notice physical sensations
  • Consider what triggered the check-in
  • Place dot in neutral area if truly neutral

It's okay to:

  • Use center of the pad for "meh" feelings
  • Skip emotion labels if unsure
  • Add note: "Not sure how I feel"
  • Check in again later when clearer

Privacy and Data

Your Check-ins Are Private

Who can see them:

  • Only you within the app
  • Not shared with others
  • Not visible to anyone else

How data is used:

  • Personal trend analysis
  • AI recommendations
  • Pattern identification
  • Export for healthcare providers (optional)

💡 Pro-Tip

Set a daily reminder to check in at the same time each day. Morning check-ins establish a baseline, while evening check-ins help you reflect on your day. Consistency reveals the most useful patterns.

🎯 Accuracy Tip

The Mood Pad is designed based on the circumplex model of emotion used in psychology research. Your position isn't just about picking pleasant vs. unpleasant—the energy dimension is equally important. A calm, content feeling (pleasant + low energy) is very different from excited joy (pleasant + high energy).