5-Minute End-of-Day Positive Emotions Check-In

Time needed: 5 minutes

Setting: Evening, before bed or transitioning to personal time

Purpose: Harvesting positive emotions from the day to enhance wellbeing and sleep quality

Pause and Settle (60 seconds)

What: Finding a comfortable spot to end your day:

- Physically stop all productive activities

- Sit or lie down in a comfortable position

- Take three slow breaths to transition

- Place one hand on heart if comfortable

- Say to yourself "The day is complete"

Notice: The relief of stopping, any resistance to ending the day, how your body responds to permission to rest

Why: Creates clear boundary to day's activities, signals to nervous system that striving is done, prepares for reflection

Positive Emotion Harvest (180 seconds)

What: Gently reviewing your day with appreciation:

- Recall one moment that brought joy, however small

- Remember a time you felt interest or curiosity today

- Identify a moment of connection with another person

- Notice any pride or accomplishment, even tiny progress

- Find a flicker of hope, inspiration, or possibility

For each emotion:

- Let yourself fully re-experience it for 30 seconds

- Notice where you feel it in your body

- Allow it to expand slightly with your attention

Notice: How recalling positive emotions can reignite them, which emotions came most easily, what patterns emerge

Why: Consolidates positive emotional experiences, counteracts negativity bias, strengthens neural pathways for wellbeing

Gentle Completion (60 seconds)

What: Closing your emotional check-in:

- Acknowledge one challenging emotion from today without dwelling

- Thank yourself for noticing the positive alongside difficulties

- Set a very simple intention for emotional awareness tomorrow

- Take a final breath imagining carrying these good feelings into sleep

- Let go of any pressure to feel particular emotions

Notice: The more balanced emotional perspective, any shift in body tension, your relationship with the day's experiences

Why: Creates emotional integration, prepares nervous system for rest, builds emotional awareness practice

Closing: Say or think "These good moments matter"

Notice: How harvesting positive emotions affects your evening state

Why: Reinforces the value of emotional awareness practice

Tips:

- No need for only positive emotions - acknowledge all with balance

- Small moments count as much as big ones

- Keep it simple when tired

- Consistency matters more than perfection

- Adapt based on the day's emotional landscape