Mid-Week Check-In: 10 Mindful Questions to Ask Yourself

A mid-week check-in is a simple way to pause, reflect on how your week is going and decide whether anything needs to change before the weekend. These 10 mindful questions for a mid-week check-in can help you slow down, notice what you need and make a few small adjustments if life hasn’t quite gone to plan.

If you started the week with a plan but already feel like you’re chasing your To Do list, you’re not alone. Sometimes the most helpful thing isn’t to push harder, but to stop for a few minutes and check in with yourself.

I find a mid-week check-in particularly useful because my original plans don’t always survive contact with real life!

By Wednesday, I usually have a much clearer idea of what’s actually working, what’s slipped, and where I might need to ease up or change direction. I don’t use this as another productivity exercise or a way to squeeze more into the week. It’s simply a chance to pause, notice how things are going and decide what would make the rest of the week feel a little easier.

WHEN YOUR WEEK GETS AHEAD OF YOU

We all know that we can plan the week ahead in advance, have our To Do lists written and our time mapped out. We can prep all those meals, make a commitment to get up early, fit in some exercise and spend time with our loved ones, but then… life happens. The week gets ahead of us and all our best intentions get a little lost along the way.

If this feels familiar, I know how you feel. And it seems that just planning our week in advance isn’t enough when the pushes and pulls of modern life are doing all their pushing and pulling!

REGULAR WEEKLY PLANNING

It helps to plan ahead for the week. I do this every Sunday because I have a little bit of free time where I can sit quietly and think carefully about my week ahead. You could try these things to do on Sunday for a productive week ahead, or this post on how to plan for the week ahead.

Whatever you include in your regular weekly planning, the key here is to be consistent. Make a date with yourself once a week when you’re not likely to be disturbed. Grab a notebook and pen and your diary, paper is fine or go digital if you prefer.

Map out what you’re going to be doing, where you need to be, errands to run, important dates to remember and what meals and snacks you’re going to need.

Do you require childcare or time off work?
What about free time, fun time and time for you?
Perhaps even squeeze in a date night for yourself and your partner?

Getting a head start on the week will help you plan and prepare more and stress less.

But… sometimes life throws us a curveball and that mapped-out week takes a different turn. Maybe something comes up at work, or your child is off sick from school, or the car breaks down or the dog is ill and needs the vet.

Time for yourself slips to the bottom of the priority list, you grab a chocolate bar and double espresso to keep you going because you missed your lunch break. Perhaps you’re just tired and teary and need a break.

That’s where a mid-week check-in may be just what you need!

PLAN YOUR WEEK WITH MY FREE WORKBOOK

A mid-week check-in works especially well when you have a simple plan for the week to come back to. If you’d like some help getting started, I’ve created a free Plan Your Week workbook to help you think through your priorities, plans and commitments before the week begins.

You don’t need to plan every minute or create a perfect schedule. The aim is simply to get the important things out of your head and onto paper so you can approach the week with a little more clarity and intention.

Get the free Plan Your Week Workbook.

WHAT IS A MID-WEEK CHECK-IN?

A mid-week check-in is exactly that. It’s a short little moment for you to check in with yourself during the week to see how things are going. How are you feeling, how are your plans going, and do you need to change anything now instead of waiting until your normal weekly planning?

Sometimes niggles or problems need to be addressed now so that they don’t get bigger. A mid-week check in is also helpful if you’re trying to meet a goal or target (e.g., personal, health, financial etc) and need to evaluate how you’re doing.

If things aren’t going the way you’d like them to then knowing what’s going wrong is the first step in knowing what to change.

For example, if I’m planning to eat more healthily but my mid-week check-in reveals I’ve actually been too tired to cook and I’m relying on microwave meals and sugary snacks, then I know that my weekly meal-planning isn’t working and it needs a tweak.

10 MINDFUL QUESTIONS FOR YOUR MID-WEEK CHECK-IN

A mid-week check-in doesn’t have to take long. Here are 10 mindful questions you might like to use for your own mid-week check-in.

1. How do you feel today? Are you happy, content, at ease?

Take a moment to notice how you’re feeling, both physically and emotionally. Are you feeling calm and content, or are you tired, stressed, frustrated or overwhelmed? There’s no right or wrong answer – simply noticing how you feel is a useful place to start.

2. Have you chosen healthy food and drink options to nourish your body?

Think about what you’ve eaten and drunk so far this week and how it has made you feel. Have you been giving your body the food and water it needs, or have busy days meant you’ve been grabbing whatever is quickest and easiest?

3. Have you been getting enough sleep and rest?

Think about your sleep, but also the other ways you rest and recharge. Have you had enough time to slow down, sit quietly, enjoy some downtime or simply do nothing for a while?

4. What have you been doing to look after your mind?

Consider the little things that help you feel mentally well. Perhaps you’ve spent time outside, read a book, talked to someone you trust, had some quiet time or taken a break from a busy day. What has helped you feel more like yourself?

5. Has anything gone wrong this week or not gone as planned?

Weeks rarely go exactly to plan, so try not to judge yourself for anything that hasn’t worked out. Is there something you can change, postpone, simplify or ask for help with before it becomes a bigger source of stress?

6. What has made you feel happy and grateful this week?

Think about the small moments as well as the big ones. Maybe you’ve enjoyed a good conversation, a favourite meal, some sunshine, a quiet cup of coffee or simply having a little time to yourself. What moments have made you smile?

7. What are you looking forward to doing this week?

Look beyond everything that needs to be done and think about something you’re looking forward to. It could be something special you’ve planned, time with someone you love or simply a small moment that will make your week feel good.

8. Who have you enjoyed chatting with or being with this week?

Think about the people who have made you feel connected, supported, understood or simply happy to be around them. Is there someone you’d like to make a little more time for?

9. What have you enjoyed learning about this week?

Learning doesn’t have to mean studying something formally. Perhaps you discovered something interesting, tried something new, read something that made you think or learnt a little more about yourself. What has caught your attention?

10. What would you like to achieve this week?

Rather than creating another long To Do list, think about what really matters for the rest of the week. Is there one important thing you’d like to finish, something you’d like to make time for or perhaps something you could let go of?

These questions cover more than just what you’ve achieved. They’re also a chance to notice how you’re feeling, how you’re looking after yourself, what’s been difficult, what’s brought you joy and what you want from the rest of the week. You don’t need a perfect answer to every question – simply notice what stands out to you.

Choose a quiet time during the week to mull over your responses to these questions. You could write them down in your notebook or just make a mental note of anything you want to do or change.

This check-in doesn’t have to be time-consuming or yet another thing for your To Do list. It could just be some questions to reflect on whilst you’re commuting to work, sitting in a traffic jam or walking back from the school run.

WHAT TO DO AFTER YOUR MID-WEEK CHECK-IN

Your answers don’t need to turn into another To Do list. Instead, look for one or two small changes that could make the rest of your week easier.

Perhaps you need to move something that no longer feels important, ask someone for help, make time for rest, prepare something in advance or simply let go of something that doesn’t need to be done this week.

The point isn’t to fix everything. It’s to notice what you need and make a little space for it.

MORE RESOURCES TO HELP YOU PLAN FOR THE WEEK AHEAD

Here are some more articles and resources to help you plan your week with less stress and more ease: