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Intrapersonal Intelligence: 10-Minute Self-Check

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Purpose: Build intrapersonal intelligence by noticing what you feel, what you need, and what you will do next.

Step 1: Arrive (1 minute)

  • Write the date and time.
  • Rate your current energy from 0 to 10.
  • One sentence: “Right now, I am…”

Step 2: Name what is true (2 minutes)

Fill in these prompts:
  • Emotion(s):
  • Body signal(s): (tight chest, lightness, tension, etc.)
  • Thought loop: (what your mind keeps returning to)
  • Need: (rest, clarity, connection, progress, autonomy, etc.)

Step 3: Identify the hidden driver (2 minutes)

Choose one and complete it:
  • If I am avoiding this, it might be because I am afraid of _.
  • The story I am telling myself is _.
  • What I actually want is _.

Step 4: Values alignment (2 minutes)

  • Top value I want to honor today:
  • Where I am aligned (1 example):
  • Where I am misaligned (1 example):

Step 5: Choose one tiny next move (2 minutes)

Pick one action that is both kind and real:
  • Next move (10–20 minutes):
  • When I will do it:
  • What might block me:
  • If that happens, I will:

Step 6: Close (1 minute)

  • One sentence of self-respect: “Even if nothing else changes, I am proud that I…”

Optional: Weekly reflection (15 minutes)

  1. What situation triggered the strongest emotion this week?
  1. What pattern did I notice in my reactions?
  1. What boundary would have helped?
  1. What do I want to practice next week?
  1. One commitment I can keep.
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If you want, duplicate this page and use it as a daily template.