Free Markdown Self-Care Check-in Template

A quick daily check-in on your energy, boundaries, sleep, and emotional temperature.

5 min · beginner · Markdown (.md)

Start Free

Template Preview

Note**: This template is designed for personal reflection and self-awareness. It is not a substitute for professional medical advice, diagnosis, or treatment. If you are in crisis, please contact a mental health professional or call your local emergency services.

---

🔋 Energy level today (1–10):

😊 Emotional temperature (1–10):

💤 Hours of sleep last night:

🍽️ Did I eat well today?

💧 Did I drink enough water?

🚶 Did I move my body?

🛡️ Did I say no to something I needed to?

🌿 One self-care win today:

Download This Template

Ready to use in Markdown. Download as Markdown.

Want entries like this understood for you? Pensio reads your journal and surfaces emotions, patterns, and weekly insights — automatically.

Start Free

No credit card needed.

How to Use in Markdown

Download the Markdown file below
Open it in any text editor
Fill in the prompts and save

Best For

daily wellness check

energy awareness

a quick daily habit

Also Available For

Obsidian Notion Joplin Logseq Bear iA Writer Apple Notes Google Docs

More Templates for Markdown

Five-Minute Journal

Morning Pages

Gratitude Journal

Evening Reflection

Weekly Review

Mood Check-In

Related Tools & Guides

Guide

journaling app for stress

Want AI-Powered Insights From Your Journal?

Pensio analyzes your journal entries to reveal emotional patterns, track your mood over time, and provide personalized insights. Write on the web or your phone, or sync from Obsidian.

Try Pensio Free See All Features